Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Chunk Style Peanut Butter

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Chunk Style Peanut Butter: 85g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Chunk Style Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Toasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	20% 6.46g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	4.14% 0.066g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	9.85% 7.14g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.56g	g per day for Men 19-50 years
Fiber	24.4% 9.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	25% 14g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	22% 0.26mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	7.25% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	72.7% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	27.3% 0.35mg	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	48% 192μg	19.5% 78μg	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	1.26% 1.13mg	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	NA	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	4.6% 46mg	3.82% 38.2mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.066% 2.63μg	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	68.8% 5.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	66.4% 1.53mg	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	134% 935mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 6.96μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.026% 0.97g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Chunk Style Peanut Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Chunk Style Peanut Butter?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Chunk Style Peanut Butter:

• 500 calories of Toasted Sunflower Seeds have 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 6 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Chunk Style Peanut Butter.
• While 500 kcal of Chunk Style Peanut Butter contain 3.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Chunk Style Peanut Butter have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Chunk Style Peanut Butter:

• 500 calories of Toasted Sunflower Seeds have 3 times more Copper, 3.4 times more Iron, 3.5 times more Phosphorus and 1.8 times more Zinc than Chunk Style Peanut Butter.
• While 500 kcal of Chunk Style Peanut Butter contain 1.3 times more Magnesium and 1.6 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chunk Style Peanut Butter contain similar levels of Manganese per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Chunk Style Peanut Butter lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 2.6 times more Omega 6 and 1.4 times more Fiber than Chunk Style Peanut Butter.
• While 500 kcal of Chunk Style Peanut Butter contain 1.3 times more Saturated Fat and 1.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• Both Toasted Sunflower Seed Kernels no Salt as well as Chunk Style Peanut Butter provide inadequate amounts of Omega 3 in 500 calories.