Comparing Nutrients in 14 ounces Oil-roasted Valencia Peanuts with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil-roasted Valencia Peanuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	80.6% 2338kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	210% 203g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	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	415% 70.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	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	93% 35.3g	90% 34g	38g per day for Men 19-50 years
Protein	192% 107g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts 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	29.8% 0.36mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	125% 500μg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.4% 214mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	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	82% 6.55mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	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	181% 1266mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	71.4% 2429mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	204% 3064mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil-roasted Valencia Peanuts with Salt vs Sunflower Seeds:

• Oil-roasted Valencia Peanuts with Salt have 1.7 times more Vitamin B3 and 1.2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts 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 Oil-roasted Valencia Peanuts with Salt vs Sunflower Seeds:

• Oil-roasted Valencia Peanuts with Salt have 85.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 7.1 times more Selenium and 1.6 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil-roasted Valencia Peanuts with Salt have 1.8 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 and 1.3 times more Omega 6 than Oil-roasted Valencia Peanuts with Salt.
• Both Oil-roasted Valencia Peanuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 14 oz.
• Both Oil-roasted Valencia Peanuts with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.