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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	79% 2294kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	93% 35.3g	111% 42g	38g per day for Men 19-50 years
Protein	183% 103g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	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	91% 1.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	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	124% 496μg	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	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	34% 341mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	561% 5.05mg	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	83% 6.63mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	347% 7.97mg	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	287% 2008mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	115% 1719mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-roasted Virginia Peanuts with Salt versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 3.6 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• Both Oil-roasted Virginia Peanuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil-roasted Virginia Peanuts with Salt vs Oil Roasted Sunflower Seeds:

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 1.5 times more Magnesium, 1.3 times more Potassium, 144.3 times more Sodium and 1.3 times more Zinc than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 2.6 times more Iron, 2.3 times more Phosphorus and 10.4 times more Selenium than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Virginia Peanuts with Salt have 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.3 times more Omega 3 and 2.3 times more Omega 6 than Oil-roasted Virginia Peanuts with Salt.
• Both Oil-roasted Virginia Peanuts with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Oil-roasted Virginia Peanuts with Salt provide inadequate amounts of Omega 3