Comparing Nutrients in 14 ounces Virginia Peanuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Virginia Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	77% 2235kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	80% 25.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	88.8% 33.7g	116% 44g	38g per day for Men 19-50 years
Protein	179% 100g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	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	216% 2.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.37mg	245% 3.2mg	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	237% 949μg	235% 941μg	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	174% 26mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.3% 353mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	807% 7.26mg	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	127% 10mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	293% 6.73mg	364% 8.37mg	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	215% 1508mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	80.5% 2739mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 6.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 4 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 4 times more Vitamin E and more Vitamin K than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Virginia Peanuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Virginia Peanuts vs Roasted Sunflower Seeds:

• Raw Virginia Peanuts have 1.3 times more Calcium and 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.5 times more Iron, 3 times more Phosphorus and 11.2 times more Selenium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Virginia Peanuts have 1.2 times more Saturated Fat, 1.4 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Omega 3, 2.2 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 14 oz.
• Both Raw Virginia Peanuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.