Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Roasted Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Energy	40% 1155kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	59% 19g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	% 4.74g	g per day for Men 19-50 years
Fiber	58% 22g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peanut Butter	Recommended Dietary Allowance
Calcium	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.083% 3.08g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Smooth Peanut Butter have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 2 times more Zinc than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.4 times more Magnesium and 158.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Omega 3, 2.9 times more Omega 6 and 1.9 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.8 times more Saturated Fat and 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Smooth Peanut Butter have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.