Comparing Nutrients in 1 pound Dry-roasted Peanuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	92% 2663kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	259% 44g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	81.4% 106g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	66% 48g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 22.2g	% 47.6g	g per day for Men 19-50 years
Fiber	100% 38g	68% 26g	38g per day for Men 19-50 years
Protein	197% 110g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	407% 65mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.1mg	192% 2.5mg	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	110% 440μg	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	13.6% 12.2mg	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	149% 22.4mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	26.3% 263mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	805% 7.24mg	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	89.6% 7.17mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	192% 807mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	352% 8.1mg	409% 9.4mg	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	235% 1647mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	84.6% 2876mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry-roasted Peanuts versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry-roasted Peanuts vs Sunflower Seed Butter:

• 1 pound of Dry-roasted Peanuts has 2.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.4 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• Both Dry-roasted Peanuts, no salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry-roasted Peanuts vs Sunflower Seed Butter:

• 1 lb of Sunflower Seed Butter no Salt contains 3.7 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 11.2 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter contain similar levels of Calcium, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry-roasted Peanuts has 1.7 times more Saturated Fat, 1.5 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Omega 3 and 2.2 times more Sugars than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one pound.
• 1 pound of Dry-roasted Peanuts provide inadequate amounts of Omega 3