Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Roasted Sunflower Seeds	Peanut Spread	Recommended Dietary Allowance
Energy	28.4% 825kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	135% 23g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	12.4% 9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	29% 11g	38g per day for Men 19-50 years
Protein	49% 27.4g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peanut Spread	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	51.4% 0.67mg	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	51% 204μg	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	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peanut Spread	Recommended Dietary Allowance
Calcium	9.92% 99mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	120% 1.08mg	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	67.3% 5.4mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.074% 2.74g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B2, 5.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 4.5 times more Vitamin K than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Low Sugar Peanut Spread have similar amounts of Vitamin B1 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low Sugar Peanut Spread 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 Spread:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Copper, 1.3 times more Iron, 3.3 times more Phosphorus, 8.7 times more Selenium and 1.5 times more Zinc than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 1.3 times more Magnesium and 97.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Low Sugar Peanut Spread have similar amounts of Calcium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Omega 6, 1.7 times more Carbohydrate and 1.4 times more Fiber than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2 times more Saturated Fat, 1.3 times more Omega 3, 2.3 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Low Sugar Peanut Spread have similar amounts of Energy and Fat per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low Sugar Peanut Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.