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

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Chunk Style Peanut Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.3% 1169kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	37% 12g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chunk Style Peanut Butter VS Toasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Chunk Style Peanut Butter have 3.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 7 ounces of Chunk Style Peanut Butter have 1.2 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 3.2 times more Copper, 3.6 times more Iron, 3.6 times more Phosphorus and 1.9 times more Zinc than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Toasted Sunflower Seeds contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chunk Style Peanut Butter have 1.3 times more Saturated Fat and 1.4 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Omega 6 and 1.4 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3 and Carbohydrate per seven ounces.