Comparing Nutrients in 100 grams Chunk Style Peanut Butter VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 589kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	81.5% 14g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.6% 2.62g	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	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	% 2.5g	g per day for Men 19-50 years
Fiber	21% 8g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	43% 24g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	103% 1.35mg	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	23% 92μg	56.8% 227μg	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	1.56% 1.4mg	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	42% 6.3mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.5% 45mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	64.2% 0.58mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	23.8% 1.9mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	84.8% 1.95mg	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	45.6% 319mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	22% 745mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.031% 1.14g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chunk Style Peanut Butter vs Sunflower Seeds:

• Chunk Style Peanut Butter has 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14 times more Vitamin B1, 3.2 times more Vitamin B2, 3.2 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and 5.6 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Chunk Style Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Chunk Style Peanut Butter vs Sunflower Seeds:

• Chunk Style Peanut Butter has 1.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 3.1 times more Copper, 2.8 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 6.5 times more Selenium and 1.8 times more Zinc than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chunk Style Peanut Butter has 1.7 times more Saturated Fat, 1.3 times more Omega 3 and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Omega 6 than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Chunk Style Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.