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

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	92% 2672kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	370% 63g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	80% 104g	130g per day for Men 19-50 years
Sugars	52.6% 38g	19.5% 14g	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	% 19g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 19g	% 10.8g	g per day for Men 19-50 years
Fiber	95% 36.3g	127% 48g	38g per day for Men 19-50 years
Protein	195% 109g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	388% 62mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	276% 3.6mg	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	104% 417μg	265% 1061μg	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	0% 0mg	5.54% 5mg	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	191% 28.6mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	NA	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	108% 8.6mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	355% 8.16mg	410% 9.43mg	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	207% 1447mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	99% 3379mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.17g	0.19% 7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Chunk Style Peanut Butter, with salt has 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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, 5.8 times more Vitamin E and 6.2 times more Vitamin K than Chunk Style Peanut butter, with salt.
• 1 pound of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin K
• Both Chunk Style Peanut butter, with salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Chunk Style Peanut Butter, with salt has 1.3 times more Magnesium, 1.5 times more Potassium and 162 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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, with salt.
• Both Chunk Style Peanut Butter, with salt and Oil Roasted Sunflower Seeds contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chunk Style Peanut Butter, with salt has 2.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Omega 6 and 1.3 times more Fiber than Chunk Style Peanut butter, with salt.
• Both Chunk Style Peanut Butter, with salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per one pound.