Comparing Nutrients in 7 ounces Low Fat Peanut Butter VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Low Fat Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	35.6% 1032kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	54.4% 70.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	92% 51.4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Low Fat 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	44.7% 0.54mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	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	29.8% 119μg	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	120% 18mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	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	105% 732mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter has 1.8 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Vitamin B1, 5.9 times more Vitamin B2, 4.3 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and 3.9 times more Vitamin E than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Reduced Fat 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 Low Fat Peanut Butter vs Sunflower Seeds:

• Reduced Fat Peanut Butter has 60 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 3.1 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 1.8 times more Phosphorus, 7.1 times more Selenium and 1.8 times more Zinc than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Reduced Fat Peanut Butter has 1.3 times more Saturated Fat, 1.8 times more Carbohydrate, 3.5 times more Sugars and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 2.5 times more Omega 6 and 1.7 times more Fiber than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 7 oz.
• Both Reduced Fat Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.