Comparing Nutrients in 7 ounces Dry-roasted Peanuts VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	40% 1165kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	29% 21g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.72g	% 21g	g per day for Men 19-50 years
Fiber	44% 16.7g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	84% 1.1mg	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	48% 192μg	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	5.95% 5.36mg	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	65.2% 9.8mg	303% 45.4mg	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

	Dry-roasted Peanuts	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11.5% 115mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	352% 3.17mg	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	39% 3.14mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	179% 4.1mg	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	103% 720mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry-roasted Peanuts versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry-roasted Peanuts vs Sunflower Seed Butter:

• 7 ounces of Dry-roasted Peanuts have 2.9 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.4 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• Both Dry-roasted Peanuts, no salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry-roasted Peanuts vs Sunflower Seed Butter:

• 7 oz of Sunflower Seed Butter no Salt contain 3.7 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 11.2 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter contain similar levels of Calcium, Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry-roasted Peanuts have 1.7 times more Saturated Fat, 1.5 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.9 times more Omega 3 and 2.2 times more Sugars than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Sunflower Seed Butter offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per seven ounces.
• 7 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3