Comparing Nutrients in 5 ounces Peanut Butter VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	28.7% 833kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	39% 50.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	% 5.83g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	55.5% 31g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	270% 2.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	122% 2.8mg	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	140% 977mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	104% 57.3μg	150% 82.5μg	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	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.29% 10.6g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Peanut Butter have 1.8 times more Vitamin B3 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 29.8 times more Vitamin B1, 2.5 times more Vitamin B2, 6.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.3 times more Vitamin B9 than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Peanut Butter have 8.8 times more Potassium and 158.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.1 times more Calcium, 3 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Selenium and 1.9 times more Zinc than Smooth Peanut Butter.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Butter have 1.8 times more Energy, 30.8 times more Fat, 69 times more Saturated Fat, 19.5 times more Omega 3 and 13 times more Omega 6 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.5 times more Carbohydrate and 2.2 times more Protein than Smooth Peanut Butter.
• Both Peanut Butter and Sunflower Seed Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3