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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	212% 6150kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	655% 111g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 223g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	145% 55g	303% 115g	38g per day for Men 19-50 years
Protein	277% 155g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	106% 1060mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	641% 4490mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts no Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Toasted Sunflower Seeds:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Vitamin B3, 7.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Toasted Sunflower Seeds:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.9 times more Calcium and 1.9 times more Magnesium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.6 times more Iron, 1.4 times more Manganese and 2.6 times more Phosphorus than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Toasted Sunflower Seeds contain similar levels of Copper, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts no Peanuts has 1.5 times more Saturated Fat and 3.2 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.4 times more Omega 6 and 2.1 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.