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

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Chunk Style Peanut Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 589kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	81.5% 14g	220% 37.4g	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	16% 20.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	NA	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	NA	g per day for Men 19-50 years
Fiber	21% 8g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	43% 24g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	62% 0.81mg	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	59.5% 238μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.5% 45mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	64.2% 0.58mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	22% 745mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.031% 1.14g	0.027% 1g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 3.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Chunk Style Peanut Butter has 1.2 times more Magnesium, 1.5 times more Potassium and 5.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 3.2 times more Copper, 3.6 times more Iron, 3.6 times more Phosphorus and 1.9 times more Zinc than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chunk Style Peanut Butter has 1.3 times more Saturated Fat and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Omega 6 and 1.4 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3 and Carbohydrate per 100 g.
• Both Chunk Style Peanut Butter as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.