Comparing Nutrients in 1 pound Oil-Roasted Peanuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oil-Roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	94% 2717kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	81.4% 106g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.5% 0.36g	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	% 0.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 47.6g	g per day for Men 19-50 years
Fiber	112% 42.6g	68% 26g	38g per day for Men 19-50 years
Protein	227% 127g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Oil-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	32% 0.39mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 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	136% 544μg	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	4.03% 3.63mg	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	209% 31.3mg	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

	Oil-Roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	27.7% 277mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	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	86% 6.9mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	257% 1801mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	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	135% 15mg	202% 22mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil-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 Oil-Roasted Peanuts vs Sunflower Seed Butter:

• 1 pound of Oil-Roasted Peanuts has 1.6 times more Vitamin B1 and 2 times more Vitamin B3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.8 times more Vitamin B2, 2 times more Vitamin B9, 3.4 times more Vitamin C and 3.3 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Oil-Roasted Peanuts have insufficient amounts of Vitamin C
• Both Oil-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 Oil-Roasted Peanuts vs Sunflower Seed Butter:

• 1 pound of Oil-Roasted Peanuts has 1.3 times more Potassium than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 31.6 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Sunflower Seed Butter contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil-Roasted Peanuts has 1.9 times more Saturated Fat, 1.6 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.3 times more Omega 3, 1.5 times more Carbohydrate and 2.5 times more Sugars than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Sunflower Seed Butter offer comparable quantities of Energy and Fat per one pound.