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

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	92% 2672kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	370% 63g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	52.6% 38g	17% 12.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	195% 109g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	388% 62mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.4% 204mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	355% 8.16mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	99% 3379mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.14% 5.17g	0.15% 5.44g	3700g per day for Men 19-50 years

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

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

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

• Chunk Style Peanut Butter has 1.2 times more Magnesium and 5.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Chunk Style Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chunk Style Peanut Butter has 1.5 times more Saturated Fat, 3.1 times more Sugars and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Omega 6 and 1.4 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 1 lb.
• Both Chunk Style Peanut Butter as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.