Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	93% 2685kcal	92% 2672kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	370% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	75.3% 98g	130g per day for Men 19-50 years
Sugars	19.5% 14g	52.6% 38g	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	% 3.36g	% 19g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 19g	g per day for Men 19-50 years
Fiber	127% 48g	95% 36.3g	38g per day for Men 19-50 years
Protein	162% 91g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	388% 62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	146% 1.9mg	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	265% 1061μg	104% 417μg	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	5.54% 5mg	0% 0mg	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	1099% 165mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	39.5% 395mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	243% 19.4mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	355% 8.16mg	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	738% 5166mg	207% 1447mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.14% 5.17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Chunk Style Peanut Butter:

• Oil Roasted Sunflower Seed Kernels have 3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 5.8 times more Vitamin E and 6.2 times more Vitamin K than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Chunk Style Peanut Butter:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 3.6 times more Phosphorus, 9.5 times more Selenium and 1.9 times more Zinc than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.3 times more Magnesium, 1.5 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chunk Style Peanut Butter have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Omega 6 and 1.3 times more Fiber than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.