Comparing Nutrients in 100 calories Sunflower Seeds VS Dry-roasted Peanuts

Weight per 100 calories

• Sunflower Seeds: 17g
• Dry-roasted Peanuts: 17g

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

Which food has more nutrients per 100 calories - Sunflower Seeds or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	8.72% 8.46g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	9.74% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	1.15% 0.83g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.83g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.77% 1.43g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	2.16% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	6.1% 0.079mg	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	9.7% 39μg	4.13% 16.5μg	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	0.27% 0.24mg	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	40% 6.02mg	5.6% 0.84mg	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

	Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.99% 9.9mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	8.1% 0.073mg	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	11.2% 0.9mg	3.36% 0.27mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	13.2% 0.3mg	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	16% 113mg	8.83% 62mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.068% 1.02mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Dry-roasted Peanuts:

• Dried Sunflower Seed Kernels have 9.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 7.2 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts, 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 Sunflower Seeds vs Dry-roasted Peanuts:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.7 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 2.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.7 times more Saturated Fat and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts, no salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.