Comparing Nutrients in 7 ounces Chunk Style Peanut Butter VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Chunk Style Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	40.3% 1169kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	54.7% 71g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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	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	% 8.37g	NA	g per day for Men 19-50 years
Sucrose	% 8.3g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	27% 10.3g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	115% 1.5mg	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	45.6% 183μg	110% 441μg	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	2.87% 2.58mg	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	83.3% 12.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	378% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	47% 3.77mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	170% 3.9mg	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	90% 633mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Chunk Style Peanut Butter VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Chunk Style Peanut Butter versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chunk Style Peanut Butter vs Sunflower Seed Flour:

• 7 ounces of Chunk Style Peanut Butter have 1.9 times more Vitamin B3 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 30.1 times more Vitamin B1, 2.4 times more Vitamin B2, 5.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chunk Style Peanut Butter vs Sunflower Seed Flour:

• 7 ounces of Chunk Style Peanut Butter have 11.1 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Calcium, 3 times more Copper, 3.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 7.1 times more Selenium and 1.8 times more Zinc than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Sunflower Seed Flour contain similar levels of Manganese per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chunk Style Peanut Butter have 1.8 times more Energy, 31 times more Fat, 55.1 times more Saturated Fat, 39 times more Omega 3, 16 times more Omega 6 and 1.5 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.7 times more Carbohydrate and 2 times more Protein than Chunk Style Peanut Butter.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3