Comparing Nutrients in 1 pound Peanut Spread VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Peanut Spread	Sunflower Seeds	Recommended Dietary Allowance
Energy	102% 2948kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	257% 249g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	145% 46.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	432% 73.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.5g	69.8% 91g	130g per day for Men 19-50 years
Sugars	39.7% 29g	16.4% 12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	93% 35.4g	103% 39g	38g per day for Men 19-50 years
Protein	201% 112g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	465% 74.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.14mg	469% 6.1mg	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	163% 653μg	257% 1030μg	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	244% 36.6mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.7% 327mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	907% 8.16mg	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	161% 13mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	385% 8.85mg	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	227% 1588mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peanut Spread vs Sunflower Seeds:

• Low Sugar Peanut Spread has 2 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.8 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Low Sugar Peanut Spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Peanut Spread vs Sunflower Seeds:

• Low Sugar Peanut Spread has 1.3 times more Potassium and 32.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 5.8 times more Selenium and 1.4 times more Zinc than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dried Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Low Sugar Peanut Spread has 2.3 times more Saturated Fat, 1.5 times more Omega 3 and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Omega 6 and 1.4 times more Carbohydrate than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 1 lb.
• Both Low Sugar Peanut Spread as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.