Comparing Nutrients in 7 ounces Peanut Butter VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.2% 1167kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	37% 12g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	% 8.16g	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	60% 23g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	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	17.7% 0.21mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	280% 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% 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	78.6% 11.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	53.6% 4.3mg	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.054% 2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Peanut Butter vs Toasted Sunflower Seeds:

• 7 ounces of Peanut Butter have 3.1 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B1, 2.7 times more Vitamin B2, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Smooth Peanut Butter.
• Both Smooth 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 Peanut Butter vs Toasted Sunflower Seeds:

• 7 ounces of Peanut Butter have 1.4 times more Magnesium, 1.2 times more Potassium and 158.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 3.2 times more Iron, 1.6 times more Manganese, 3.5 times more Phosphorus and 2 times more Zinc than Smooth Peanut Butter.
• Both Peanut Butter and Toasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanut Butter have 1.6 times more Saturated Fat and 1.3 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Omega 3, 3.3 times more Omega 6 and 2 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.