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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seed Butter	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	71% 0.92mg	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	118% 470μg	48% 192μg	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	5.95% 5.36mg	0% 0mg	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	303% 45.4mg	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 7 ounces of Sunflower Seed Butter have 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.
• Both Sunflower Seed Butter and Dry-roasted Peanuts contain similar levels of Calcium, Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 1.9 times more Omega 3 and 2.2 times more Sugars than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 1.7 times more Saturated Fat, 1.5 times more Fiber and 1.4 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Dry-roasted Peanuts 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