Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Roasted Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Energy	28.4% 825kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	26% 34g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 3.4g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	49% 27.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peanut Butter	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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Smooth Peanut Butter have similar amounts of Vitamin B1 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 2 times more Zinc than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.4 times more Magnesium and 158.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Omega 3, 2.9 times more Omega 6 and 1.9 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.8 times more Saturated Fat and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Smooth Peanut Butter have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.