Comparing Nutrients in 14 ounces Sunflower Seeds VS Peanuts

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Peanuts	Recommended Dietary Allowance
Energy	80% 2318kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	78% 25g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	49.2% 64g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26% 18.7g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	88.8% 33.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	183% 102g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Peanuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	299% 48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	106% 1.4mg	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	225% 901μg	238% 953μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	220% 33mg	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

	Sunflower Seeds	Peanuts	Recommended Dietary Allowance
Calcium	31% 310mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	504% 4.54mg	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	260% 21mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	334% 7.68mg	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	374% 2619mg	213% 1492mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	82.3% 2798mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.7% 25.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B6, more Vitamin C and 4.2 times more Vitamin E than Raw Peanuts.
• While Raw Peanuts contain 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Peanuts have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Peanuts:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Raw Peanuts.
• While Raw Peanuts contain 2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Peanuts have similar amounts of Calcium, Iron, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 20 times more Omega 3, 1.5 times more Omega 6 and 1.2 times more Carbohydrate than Raw Peanuts.
• While Raw Peanuts contain 1.4 times more Saturated Fat and 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Peanuts have similar amounts of Energy, Fat, Fiber and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.