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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	209% 6070kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	556% 540g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	163% 52g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	853% 145g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	185% 241g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	37.7% 27.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.5g	NA	g per day for Men 19-50 years
Fiber	184% 70g	292% 111g	38g per day for Men 19-50 years
Protein	358% 200g	345% 193g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	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	158% 1.9mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	482% 77mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	618% 8.04mg	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	208% 830μg	593% 2370μg	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	5.56% 5mg	15.6% 14mg	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	521% 78.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	117% 1170mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1008% 9.07mg	2033% 18.3mg	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	326% 26mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	917% 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	651% 4560mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	305% 33.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.32% 12g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.8 times more Vitamin B1 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9, 2.8 times more Vitamin C and 3.3 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.7 times more Calcium and 1.8 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.7 times more Saturated Fat and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Omega 6 and 1.6 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 1 kg.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.