Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts no Peanuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	212% 6150kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	655% 111g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	145% 55g	279% 106g	38g per day for Men 19-50 years
Protein	277% 155g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	106% 1060mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	641% 4490mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts no Peanuts vs Oil Roasted Sunflower Seeds:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B3, 7.2 times more Vitamin B5, 4.4 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.2 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Oil Roasted 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 no Peanuts vs Oil Roasted Sunflower Seeds:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.2 times more Calcium and 2 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Iron, 1.3 times more Manganese and 2.5 times more Phosphorus than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.3 times more Saturated Fat and 3.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.