Comparing Nutrients in 100 calories Oil-Roasted Peanuts VS Roasted Sunflower Seeds

Weight per 100 calories

• Oil-Roasted Peanuts: 16.7g
• Roasted Sunflower Seeds: 17g

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

Which food has more nutrients per 100 calories - Oil-Roasted Peanuts or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oil-Roasted Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.76g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.4% 0.006g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.96% 2.55g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	0.96% 0.7g	0.65% 0.47g	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	0.018% 0.013g	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	% 0.013g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	4.13% 1.57g	5% 1.9g	38g per day for Men 19-50 years
Protein	8.36% 4.68g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Roasted 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	1.2% 0.014mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.14% 0.015mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	10.6% 0.14mg	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	5% 20μg	10% 40.7μg	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	0.15% 0.13mg	0.27% 0.24mg	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	7.7% 1.15mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	35% 0.31mg	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	3.17% 0.25mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	15.8% 0.36mg	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	9.47% 66.3mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	0.007% 0.24g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oil-Roasted Peanuts vs Roasted Sunflower Seeds:

• Oil-Roasted Peanuts no Salt have 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 3.9 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Oil-Roasted Peanuts vs Roasted Sunflower Seeds:

• Oil-Roasted Peanuts no Salt have 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 2.6 times more Iron, 3 times more Phosphorus, 24.7 times more Selenium and 1.7 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil-Roasted Peanuts no Salt have 1.6 times more Saturated Fat and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Omega 6 and 1.6 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Fiber per 100 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.