Comparing Nutrients in 1 kilogram Boiled Peanuts with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Peanuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	110% 3180kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	176% 229g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	232% 88g	279% 106g	38g per day for Men 19-50 years
Protein	241% 135g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Oil 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	216% 2.6mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	188% 750μg	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	0% 0mg	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	273% 41mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55% 550mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	126% 10mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	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	283% 1980mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Peanuts with Salt vs Oil Roasted Sunflower Seeds:

• Boiled Peanuts with Salt have 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B2, 8.4 times more Vitamin B5, 5.2 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled Peanuts with Salt 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 Boiled Peanuts with Salt vs Oil Roasted Sunflower Seeds:

• Boiled Peanuts with Salt have 250.3 times more Sodium and 27.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 3.6 times more Copper, 4.2 times more Iron, 2 times more Manganese, 5.8 times more Phosphorus, 2.7 times more Potassium, 17.8 times more Selenium and 2.8 times more Zinc than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 81 times more Omega 3, 4.9 times more Omega 6, 1.3 times more Sugars and 1.5 times more Protein than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled Peanuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.