Comparing Nutrients in 5 ounces Peanuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	27.7% 804kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	72% 69.8g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	25.4% 33g	130g per day for Men 19-50 years
Sugars	9.23% 6.7g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	31.7% 12g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	65.3% 36.6g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Peanuts	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	75.6% 0.91mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	85% 340μg	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	78.7% 12mg	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

	Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	13% 130mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	252% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	81% 6.5mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	76% 533mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	29.4% 999mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42% 4.64mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Peanuts 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 Peanuts vs Sunflower Seed Butter:

• 5 ounces of Peanuts have 12.1 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B6, more Vitamin C and 2.7 times more Vitamin E than Raw Peanuts.
• Both Peanuts and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Peanuts have insufficient amounts of Vitamin C
• Both Raw Peanuts 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 Peanuts vs Sunflower Seed Butter:

• 5 ounces of Peanuts have 1.4 times more Calcium and 1.2 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 14.5 times more Selenium and 1.5 times more Zinc than Raw Peanuts.
• Both Peanuts and Sunflower Seed Butter contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanuts have 1.3 times more Saturated Fat, 1.6 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 16.7 times more Omega 3, 1.4 times more Carbohydrate and 2.2 times more Sugars than Raw Peanuts.
• Both Peanuts and Sunflower Seed Butter offer comparable quantities of Energy and Fat per five ounces.
• 5 ounces of Peanuts provide inadequate amounts of Omega 3