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

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.8% 835kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	116% 19.6g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	6.1% 4.4g	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	% 6g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 5.94g	% 3.36g	g per day for Men 19-50 years
Fiber	30% 11.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	61% 34g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Chunk Style Peanut Butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Chunk Style Peanut Butter has 1.3 times more Magnesium, 1.5 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Chunk Style Peanut Butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chunk Style Peanut Butter has 2.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Omega 6 and 1.3 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 5 oz.
• Both Chunk Style Peanut Butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.