Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Roasted Sunflower Seeds	Peanut Spread	Recommended Dietary Allowance
Energy	20% 582kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	56.6% 55g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	11% 14.2g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	8.76% 6.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peanut Spread	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	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	36.2% 0.47mg	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	59.3% 237μg	36% 144μg	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	174% 26mg	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Peanut Spread	Recommended Dietary Allowance
Calcium	7% 70mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	84.4% 0.76mg	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	47.5% 3.8mg	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	86% 1.98mg	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	165% 1155mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.052% 1.93g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B2, 5.7 times more Vitamin B5, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 4.5 times more Vitamin K than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Low Sugar Peanut Spread have similar amounts of Vitamin B1 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Peanut Spread:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Copper, 1.3 times more Iron, 3.3 times more Phosphorus, 8.7 times more Selenium and 1.5 times more Zinc than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 1.3 times more Magnesium and 97.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Low Sugar Peanut Spread have similar amounts of Calcium, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Omega 6, 1.7 times more Carbohydrate and 1.4 times more Fiber than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2 times more Saturated Fat, 1.3 times more Omega 3, 2.3 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Low Sugar Peanut Spread have similar amounts of Energy and Fat per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Low Sugar Peanut Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.