Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	201% 5820kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	238% 76g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	815% 139g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	166% 216g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	116% 84g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 42.2g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	292% 111g	211% 80g	38g per day for Men 19-50 years
Protein	345% 193g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	856% 137mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	322% 4.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	230% 920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	420% 63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	70% 700mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	642% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	475% 38mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	783% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1650% 11550mg	456% 3190mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	219% 7450mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Chunk Style Peanut Butter, with salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Chunk Style Peanut Butter, with salt:

• 1 kilogram of Roasted Sunflower Seeds has 2.2 times more Vitamin B2, 6.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 4.1 times more Vitamin E and 5.4 times more Vitamin K than Chunk Style Peanut Butter, with salt.
• While 1 kg of Chunk Style Peanut butter, with salt contains 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Chunk Style Peanut Butter, with salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Chunk Style Peanut Butter, with salt:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Calcium, 3.2 times more Copper, 2 times more Iron, 3.6 times more Phosphorus, 9.7 times more Selenium and 1.9 times more Zinc than Chunk Style Peanut Butter, with salt.
• While 1 kg of Chunk Style Peanut butter, with salt contains 162 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Chunk Style Peanut Butter, with salt contain similar levels of Magnesium, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Omega 6 and 1.4 times more Fiber than Chunk Style Peanut Butter, with salt.
• While 1 kg of Chunk Style Peanut butter, with salt contains 1.5 times more Saturated Fat and 3.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Chunk Style Peanut Butter, with salt offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per one kilogram.