Comparing Nutrients in 7 ounces Peanut Butter VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.2% 1167kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	17.8% 13g	7.47% 5.4g	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	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	58% 22g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	17.7% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	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	17.4% 69.5μg	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	95% 665mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Smooth Peanut Butter as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Smooth Peanut Butter has 1.4 times more Magnesium and 158.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 2 times more Zinc than Smooth Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• Smooth Peanut Butter has 1.8 times more Saturated Fat and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Omega 3, 2.9 times more Omega 6 and 1.9 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Smooth Peanut Butter as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.