Comparing Nutrients in 1 pound Low Fat Peanut Butter VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Low Fat Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	81.3% 2359kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	81.6% 26g	100% 32g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	80% 104g	130g per day for Men 19-50 years
Sugars	58% 42g	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	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	62% 23.6g	127% 48g	38g per day for Men 19-50 years
Protein	210% 117g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	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	102% 1.22mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.2mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	68% 272μg	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	273% 41mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	184% 771mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	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	239% 1674mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	89.3% 3035mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	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	0.15% 5.44g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Low Fat Peanut Butter 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 Low Fat Peanut Butter vs Oil Roasted Sunflower Seeds:

• 1 pound of Low Fat Peanut Butter has 3.5 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.7 times more Vitamin B2, 6.5 times more Vitamin B5, 2.6 times more Vitamin B6, 3.9 times more Vitamin B9, 4 times more Vitamin E and 5.2 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• Both Reduced Fat Peanut Butter 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 Low Fat Peanut Butter vs Oil Roasted Sunflower Seeds:

• 1 pound of Low Fat Peanut Butter has 1.3 times more Magnesium, 1.4 times more Potassium and 180 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 1.4 times more Manganese, 3.1 times more Phosphorus, 10.4 times more Selenium and 1.9 times more Zinc than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low Fat Peanut Butter has 1.6 times more Carbohydrate, 3 times more Sugars and 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Fat, 1.6 times more Omega 3, 3.7 times more Omega 6 and 2 times more Fiber than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Saturated Fat per one pound.