Comparing Nutrients in 100 grams 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	20% 584kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	18% 5.76g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	53.7% 9.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	13% 9.28g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	37% 20.8g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	24% 0.31mg	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	56.8% 227μg	15% 60μg	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	1.56% 1.4mg	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	234% 35mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	7.8% 78mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	64.4% 0.58mg	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	65.6% 5.25mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	64% 1.48mg	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	94% 660mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Dried Sunflower Seed Kernels as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.