Comparing Nutrients in 14 ounces Dry-roasted Peanuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry-roasted Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.3% 2330kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	70% 91g	130g per day for Men 19-50 years
Sugars	27% 19.4g	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	0% 0g	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	% 0g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 9.4g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	111% 42g	38g per day for Men 19-50 years
Protein	173% 97g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	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	50.3% 0.6mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	96% 385μg	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	0% 0mg	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	130% 19.6mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	78.4% 6.27mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	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	206% 1441mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry-roasted Peanuts vs Oil Roasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 3.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 6.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 7.4 times more Vitamin E and more Vitamin K than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry-roasted Peanuts vs Oil Roasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 1.4 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 3.1 times more Phosphorus, 8.4 times more Selenium and 1.9 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Peanuts, no salt have 1.6 times more Sugars and 1.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 14 oz.
• Both Dry-roasted Peanuts, no salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.