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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	209% 6070kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	556% 540g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	853% 145g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	158% 206g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	358% 200g	307% 172g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	482% 77mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	117% 1170mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1008% 9.07mg	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.27% 10g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of With Peanuts Oil Roasted Mixed Nuts has 1.8 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of With Peanuts Oil Roasted Mixed Nuts has 2.1 times more Calcium, 1.8 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Copper, 2.6 times more Iron, 2.5 times more Phosphorus and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of With Peanuts Oil Roasted Mixed Nuts has 1.5 times more Saturated Fat than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.6 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 and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per one kilogram.