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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	221% 214g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	108% 34.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.5g	61% 79.4g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	14.3% 10.4g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 16.5g	% 9.92g	g per day for Men 19-50 years
Fiber	73% 27.8g	90% 34g	38g per day for Men 19-50 years
Protein	142% 79.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	411% 5.34mg	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	82.4% 329μg	225% 901μg	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	2.2% 2mg	6.17% 5.56mg	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	207% 31mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.4% 464mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	794% 7.14mg	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	129% 10.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	352% 8.1mg	336% 7.74mg	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	259% 1810mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.22% 8.26g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B6, 2.7 times more Vitamin B9, 2.8 times more Vitamin C and 4.5 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.5 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.5 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2 times more Saturated Fat, 1.4 times more Omega 3 and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.