Comparing Nutrients in 7 ounces Chunk Style Peanut Butter VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.3% 1169kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	35% 45.4g	130g per day for Men 19-50 years
Sugars	23% 16.7g	8.5% 6.17g	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	% 8.37g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 8.3g	% 4.7g	g per day for Men 19-50 years
Fiber	41.8% 16g	55.4% 21g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chunk Style Peanut Butter vs Oil Roasted Sunflower Seeds:

• Chunk Style Peanut Butter has 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Chunk Style Peanut Butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chunk Style Peanut Butter vs Oil Roasted Sunflower Seeds:

• Chunk Style Peanut Butter has 1.3 times more Magnesium, 1.5 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Chunk Style Peanut Butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chunk Style Peanut Butter has 2.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Omega 6 and 1.3 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Chunk Style Peanut Butter as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.