Comparing Nutrients in 14 ounces Spanish Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spanish Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	78% 2262kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	88% 28g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	401% 68.2g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.7g	90% 34g	38g per day for Men 19-50 years
Protein	185% 104g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	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	223% 2.68mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	395% 63.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 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	238% 953μg	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	0% 0mg	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 421mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	194% 15.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	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	220% 1540mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	87% 2953mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	76.5% 8.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Spanish Peanuts vs Sunflower Seeds:

• Raw Spanish Peanuts have 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B6 and more Vitamin C than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Spanish Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Spanish Peanuts vs Sunflower Seeds:

• Raw Spanish Peanuts have 1.4 times more Calcium, 1.4 times more Manganese and 2.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 7.4 times more Selenium and 2.4 times more Zinc than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Spanish Peanuts have 1.6 times more Saturated Fat and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Omega 3, 1.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 14 oz.
• Both Raw Spanish Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.