Comparing Nutrients in 5 ounces Peanut Butter VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Peanut Butter	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	28.7% 833kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	25.4% 33g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	20.6% 15g	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	% 5.83g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 15g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	55.5% 31g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	12.6% 0.15mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	60% 0.78mg	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	12.4% 49.6μg	84% 336μg	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	4.25% 3.83mg	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	56% 8.4mg	216% 32.4mg	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

	Peanut Butter	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	252% 2.26mg	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	38.3% 3.06mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	128% 2.94mg	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	68% 475mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	104% 57.3μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Peanut Butter versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peanut Butter vs Sunflower Seed Butter:

• 5 ounces of Peanut Butter have 2 times more Vitamin B1 and 2 times more Vitamin B3 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B2, 6.8 times more Vitamin B9, more Vitamin C and 3.9 times more Vitamin E than Smooth Peanut Butter.
• Both Peanut Butter and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Peanut Butter have insufficient amounts of Vitamin C
• Both Smooth Peanut Butter as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Peanut Butter vs Sunflower Seed Butter:

• 5 ounces of Peanut Butter have 158.7 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.8 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2.6 times more Selenium and 1.8 times more Zinc than Smooth Peanut Butter.
• Both Peanut Butter and Sunflower Seed Butter contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Butter have 2 times more Saturated Fat and 1.3 times more Protein than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.3 times more Omega 3 and 1.6 times more Sugars than Smooth Peanut Butter.
• Both Peanut Butter and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Fiber per five ounces.