Comparing Nutrients in 7 ounces Sunflower Seeds VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Energy	40% 1159kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	59% 19g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	17.8% 13g	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	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	NA	% 8.16g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 4.74g	g per day for Men 19-50 years
Fiber	45% 17g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	113% 450μg	17.4% 69.5μg	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	3.1% 2.78mg	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	465% 69.8mg	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Calcium	15.5% 155mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	130% 10.4mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	117% 2.7mg	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	187% 1310mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.083% 3.08g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.8 times more Vitamin B1, 3.4 times more Vitamin B2, 2.4 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and 5.9 times more Vitamin E than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 3.2 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 1.3 times more Selenium and 1.9 times more Zinc than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 52.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Omega 3, 2 times more Omega 6 and 1.5 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 2.1 times more Saturated Fat and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.