Comparing Nutrients in 5 ounces Sunflower Seeds VS Peanut Butter

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Energy	28.5% 828kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	26% 34g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	12.7% 9.2g	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	% 5.83g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 3.4g	g per day for Men 19-50 years
Fiber	32% 12g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	12.4% 49.6μg	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	2.2% 2mg	0% 0mg	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	332% 50mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Calcium	11% 111mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	93% 7.44mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	84% 1.93mg	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	134% 936mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2.4 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin E than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Selenium and 1.9 times more Zinc than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 52.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Omega 3, 2 times more Omega 6 and 1.5 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 2.1 times more Saturated Fat and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.