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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	40% 1159kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	107% 18g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	25.4% 18.4g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	27% 10.3g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Low Fat 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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	47.3% 0.62mg	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	29.8% 119μg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	128% 1.15mg	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	130% 10.4mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	127% 2.93mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Reduced Fat Peanut Butter contains 1.8 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Reduced Fat Peanut Butter have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Reduced Fat 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 Low Fat Peanut Butter:

• Dried Sunflower Seed Kernels have 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.
• While Reduced Fat Peanut Butter contains 60 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Reduced Fat 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 Fat, 2.5 times more Omega 6 and 1.7 times more Fiber than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.3 times more Saturated Fat, 1.8 times more Carbohydrate and 3.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Reduced Fat Peanut Butter have similar amounts of Energy, Omega 3 and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.