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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	221% 214g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	108% 34.6g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	73% 27.8g	116% 44g	38g per day for Men 19-50 years
Protein	142% 79.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	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	62.5% 0.75mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.4% 464mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	352% 8.1mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.22% 8.26g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.8 times more Vitamin B1 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9, 2.8 times more Vitamin C and 3.3 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.7 times more Calcium and 1.8 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.7 times more Saturated Fat and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Omega 6 and 1.6 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 14 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.