Comparing Nutrients in 1 pound Peanut Spread VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Peanut Spread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	102% 2948kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	257% 249g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	145% 46.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	432% 73.4g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.5g	80% 104g	130g per day for Men 19-50 years
Sugars	39.7% 29g	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	93% 35.4g	127% 48g	38g per day for Men 19-50 years
Protein	201% 112g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	44% 0.53mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	465% 74.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.14mg	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	163% 653μg	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	244% 36.6mg	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

	Peanut Spread	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	32.7% 327mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	161% 13mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	227% 1588mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.19% 7g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 5.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 5.2 times more Vitamin K than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Low Sugar Peanut Spread has 1.3 times more Magnesium, 1.7 times more Potassium and 97.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Copper, 1.5 times more Iron, 3.3 times more Phosphorus, 8.6 times more Selenium and 1.5 times more Zinc than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Oil Roasted 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 1.4 times more Saturated Fat, 2 times more Sugars and 1.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Omega 6, 1.6 times more Carbohydrate and 1.4 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Omega 3 per 1 lb.
• Both Low Sugar Peanut Spread as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.