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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	209% 6070kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	154% 200g	130g per day for Men 19-50 years
Sugars	72% 52g	36% 26g	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	0.55% 0.4g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 50g	% 25g	g per day for Men 19-50 years
Fiber	187% 71g	226% 86g	38g per day for Men 19-50 years
Protein	319% 179g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	1035% 13.5mg	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	260% 1040μg	568% 2270μg	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	6.67% 6mg	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	512% 76.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	130% 1300mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	648% 51.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	848% 19.5mg	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	619% 4330mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9, 2.3 times more Vitamin C and 4.6 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.7 times more Calcium, 2.6 times more Selenium and 15.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Lightly Salted Oil Roasted Mixed Nuts have 1.6 times more Saturated Fat, 1.3 times more Carbohydrate and 2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Omega 3 and 2.1 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.