Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	204% 5920kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	238% 76g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	815% 139g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	166% 216g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 42.2g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 42g	g per day for Men 19-50 years
Fiber	279% 106g	211% 80g	38g per day for Men 19-50 years
Protein	358% 201g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	856% 137mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	420% 63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	87% 870mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	456% 3190mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	219% 7450mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 5.8 times more Vitamin E and 6.2 times more Vitamin K than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Chunk Style Peanut Butter:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 3.6 times more Phosphorus, 9.5 times more Selenium and 1.9 times more Zinc than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.3 times more Magnesium, 1.5 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chunk Style Peanut Butter have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Omega 6 and 1.3 times more Fiber than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.