Comparing Nutrients in 14 ounces With Peanuts Dry Roasted Mixed Nuts with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	81.3% 2358kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	80.6% 25.8g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	246% 42g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.4% 101g	70% 91g	130g per day for Men 19-50 years
Sugars	26.3% 19g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	94% 35.7g	111% 42g	38g per day for Men 19-50 years
Protein	123% 68.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil 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	66% 0.79mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	242% 3.14mg	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	49.6% 198μg	232% 929μg	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	1.76% 1.6mg	4.85% 4.37mg	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	289% 43.4mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.7% 51μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	564% 5.08mg	796% 7.16mg	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	184% 14.7mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	213% 893mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	334% 7.7mg	359% 8.26mg	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	247% 1726mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	91% 1369mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts with Salt VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of With Peanuts Dry Roasted Mixed Nuts with Salt versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 14 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 4.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 2.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.3 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 14 ounces.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for With Peanuts Dry Roasted Mixed Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 14 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 1.8 times more Magnesium, 1.4 times more Potassium and 115 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 2.6 times more Phosphorus, 10.4 times more Selenium and 1.4 times more Zinc than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Iron and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 2.3 times more Omega 3 and 1.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Omega 6 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 14 ounces.