Comparing Nutrients in 1 kilogram With Peanuts Dry Roasted Mixed Nuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	209% 6070kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	552% 535g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	250% 80g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	574% 98g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	176% 229g	130g per day for Men 19-50 years
Sugars	69% 50g	43% 31g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 50g	% 23.7g	g per day for Men 19-50 years
Fiber	168% 64g	279% 106g	38g per day for Men 19-50 years
Protein	348% 195g	358% 201g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	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	250% 3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	389% 62.2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	609% 7.9mg	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	150% 600μg	585% 2340μg	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	8.9% 8mg	12.2% 11mg	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	409% 61.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	87% 870mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1689% 15mg	2004% 18mg	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	466% 37.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	540% 2270mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1135% 26mg	904% 21mg	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	626% 4380mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	189% 6430mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of With Peanuts Dry Roasted Mixed Nuts versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of With Peanuts Dry Roasted Mixed Nuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 5.9 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one kilogram.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for With Peanuts Dry Roasted Mixed Nuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts has 1.8 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.6 times more Phosphorus, 8.4 times more Selenium and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts has 1.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.5 times more Omega 6 and 1.7 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per one kilogram.