Comparing Nutrients in 14 ounces Without Peanuts Oil Roasted Mixed Nuts with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	84% 2441kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	61% 79.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	57.4% 22g	90% 34g	38g per day for Men 19-50 years
Protein	110% 61.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	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	167% 2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	55.6% 222μg	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	217% 32.5mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 421mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	792% 7.12mg	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	128% 10.2mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	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	255% 1782mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	3042% 1673μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Sunflower Seeds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 4.2 times more Vitamin B3, 7.5 times more Vitamin B6, 4.1 times more Vitamin B9, 2.8 times more Vitamin C and 4.3 times more Vitamin E than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Without Peanuts Oil Roasted Mixed Nuts with 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 Without Peanuts Oil Roasted Mixed Nuts with Salt vs Sunflower Seeds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.4 times more Calcium, 8 times more Selenium and 34 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 1.5 times more Phosphorus than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Copper, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 2 times more Saturated Fat, 4.2 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.