Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	29% 839kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	16.4% 12g	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	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	% 1.05g	% 6g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 5.94g	g per day for Men 19-50 years
Fiber	39.5% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chunk Style 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	37.8% 0.45mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	45.6% 0.59mg	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	83% 332μg	32.6% 130μg	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	1.73% 1.56mg	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	343% 51.5mg	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	91% 0.82mg	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	76% 6.07mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	111% 2.55mg	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	231% 1615mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.044% 1.6g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.2 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 5.8 times more Vitamin E and 6.2 times more Vitamin K than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 3.6 times more Phosphorus, 9.5 times more Selenium and 1.9 times more Zinc than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.3 times more Magnesium, 1.5 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chunk Style Peanut Butter have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Omega 6 and 1.3 times more Fiber than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.