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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	221% 214g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	108% 34.6g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	338% 57.5g	873% 148g	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	63% 81.7g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	142% 79.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	246% 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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46.4% 464mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	809% 7.28mg	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	338% 27mg	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	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts VS Toasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.8 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of With Peanuts Oil Roasted Mixed Nuts have 2.1 times more Calcium, 1.8 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.6 times more Iron, 2.5 times more Phosphorus and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.5 times more Saturated Fat than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 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 and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per 14 ounces.