Comparing Nutrients in 7 ounces Peanut Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	40.2% 1167kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	17.8% 13g	7.17% 5.2g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	% 4.96g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	45% 17g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	205% 2.67mg	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	17.4% 69.5μg	113% 450μg	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	78.6% 11.8mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	397% 3.57mg	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	53.6% 4.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	168% 3.87mg	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	95% 665mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2.4 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin E than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Smooth Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Peanut Butter vs Sunflower Seeds:

• Smooth Peanut Butter has 52.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Selenium and 1.9 times more Zinc than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Smooth Peanut Butter has 2.1 times more Saturated Fat and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Omega 3, 2 times more Omega 6 and 1.5 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Smooth Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.