Comparing Nutrients in 5 ounces Chunk Style Peanut Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chunk Style Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	28.8% 835kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	116% 19.6g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	22% 28.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.12% 3.7g	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	NA	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	% 6g	NA	g per day for Men 19-50 years
Sucrose	% 5.94g	% 3.54g	g per day for Men 19-50 years
Fiber	30% 11.3g	32% 12g	38g per day for Men 19-50 years
Protein	61% 34g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	147% 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	32.6% 130μg	80.4% 322μg	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	2.2% 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	59.5% 8.93mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	33.7% 2.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	120% 2.76mg	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	64.6% 452mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Chunk Style Peanut Butter vs Sunflower Seeds:

• Chunk Style Peanut Butter has 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14 times more Vitamin B1, 3.2 times more Vitamin B2, 3.2 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Chunk Style Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Chunk Style Peanut Butter vs Sunflower Seeds:

• Chunk Style Peanut Butter has 1.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 3.1 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 6.5 times more Selenium and 1.8 times more Zinc than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chunk Style Peanut Butter has 1.7 times more Saturated Fat, 1.3 times more Omega 3 and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Omega 6 than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Chunk Style Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.