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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	81% 2350kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	65% 84.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	27% 19.4g	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	0% 0g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 19.4g	g per day for Men 19-50 years
Fiber	111% 42g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	142% 1.85mg	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	232% 929μg	96% 385μg	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	4.85% 4.37mg	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	961% 144mg	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	34.5% 345mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 63.5μg	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	212% 17mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	308% 7.1mg	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	646% 4521mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.19% 7.2g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 6.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 7.4 times more Vitamin E and more Vitamin K than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 3.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 3.1 times more Phosphorus, 8.4 times more Selenium and 1.9 times more Zinc than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 1.4 times more Magnesium, 1.3 times more Potassium and 136.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Peanuts with Salt contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 3.1 times more Omega 3, 3.5 times more Omega 6 and 1.3 times more Fiber than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Roasted Peanuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Roasted Peanuts with Salt provide inadequate amounts of Omega 3