Comparing Nutrients in 500 calories Sunflower SeedsVS Peanut Butter

Weight per 500 calories

Sunflower Seeds

85.6g

Peanut Butter

85g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Sunflower Seeds or Peanut Butter?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Peanut Butter

14%

71%

15%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Peanut Butter

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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45.4%44g

Fat

43.4%42g

44 gvs42 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12%3.8g

Saturated Fat

25.3%8.1g

3.8 gvs8.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.2%0.051g

Omega 3

2.07%0.033g

0.051 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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116%19.7g

Omega 6

56.4%9.6g

19.7 gvs9.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

15.7%20.4g

17 gvs20.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.24g

Sugars

7.62%5.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.24 gvs5.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.5g

NA gvs3.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.14g

Sucrose

%2.03g

2.14 gvs2.03 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.4%7.36g

Fiber

12.8%4.85g

7.36 gvs4.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.8%17.8g

Protein

33.3%18.6g

17.8 gvs18.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Peanut Butter

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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106%1.27mg

Vitamin B1

7.6%0.091mg

Thiamine

1.27 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg

Vitamin B2

6.87%0.089mg

Riboflavin

0.3 mgvs0.089 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.6%7.14mg

Vitamin B3

70%11mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs11 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

19.3%0.97mg

Vitamin B5

17.7%0.88mg

Pantothenic acid

0.97 mgvs0.88 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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88.6%1.15mg

Vitamin B6

36%0.47mg

Pyridoxine

1.15 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48.6%194μg

Vitamin B9

7.44%29.8μg

Folates and Folic Acid

194 μgvs29.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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201%30mg

Vitamin E

33.7%5.05mg

Tocopherols and Tocotrienols

30 mgvs5.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Peanut Butter

6.68%66.8mg

Calcium

4.6%46mg

66.8 mgvs46 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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171%1.54mg

Copper

54%0.49mg

1.54 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.066%2.64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs2.64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56%4.5mg

Iron

23%1.84mg

4.5 mgvs1.84 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%278mg

Magnesium

36.2%152mg

278 mgvs152 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.6%1.67mg

Manganese

50.3%1.16mg

1.67 mgvs1.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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80.7%565mg

Phosphorus

40.7%285mg

565 mgvs285 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.2%552mg

Potassium

15%503mg

552 mgvs503 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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82.5%45.4μg

Selenium

62.5%34.4μg

45.4 μgvs34.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.7mg

Sodium

27%405mg

7.7 mgvs405 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39%4.3mg

Zinc

20.6%2.27mg

4.3 mgvs2.27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%4.05g

Water

0.036%1.3g

4.05 gvs1.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Peanut Butter:

Dried Sunflower Seed Kernels have 13.9 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B6, 6.5 times more Vitamin B9 and 6 times more Vitamin E than Smooth Peanut Butter.
While Smooth Peanut Butter contains 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Vitamin B5 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Peanut Butter:

Dried Sunflower Seed Kernels have 1.5 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.
While Smooth Peanut Butter contains 52.5 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 2.1 times more Omega 6 and 1.5 times more Fiber than Smooth Peanut Butter.
While Smooth Peanut Butter contains 2.1 times more Saturated Fat and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Smooth Peanut Butter have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Smooth Peanut Butter have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPeanut ButterVS Roasted Sunflower SeedsSunflower SeedsVS Soymilk, chocolate, with added calcium, vitamins A and DPeanut ButterVS Soymilk, chocolate, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Peanut Butter

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Peanut Butter?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: