Comparing Nutrients in 100 grams Peanut Butter VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 588kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	29.7% 9.5g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	66.4% 11.3g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	15.4% 20g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.5g	g per day for Men 19-50 years
Fiber	15% 5.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	39% 22g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	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	8.9% 0.11mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.3% 13mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	8.75% 35μg	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	39.6% 5.94mg	234% 35mg	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

	Peanut Butter	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.4% 54mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	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	27% 2.16mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	42.6% 179mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	48% 335mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	31.7% 476mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.042% 1.55g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Smooth Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Smooth 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 Peanut Butter vs Sunflower Seeds:

• Smooth Peanut Butter has 52.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Smooth Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Smooth Peanut Butter has 2.1 times more Saturated Fat and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Omega 3, 2 times more Omega 6 and 1.5 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Smooth Peanut Butter as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.