Comparing Nutrients in 1 kilogram Oil-Roasted Peanuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Oil-Roasted Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	207% 5990kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	271% 87g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	888% 151g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	276% 358g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	1.1% 0.8g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 40.3g	NA	g per day for Men 19-50 years
Fiber	247% 94g	137% 52g	38g per day for Men 19-50 years
Protein	501% 280g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	864% 138mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	579% 7.53mg	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	300% 1200μg	555% 2220μg	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	8.9% 8mg	14.4% 13mg	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	461% 69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	61% 610mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	1903% 17mg	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	190% 15mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	802% 18.5mg	859% 19.8mg	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	567% 3970mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	214% 7260mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil-Roasted Peanuts versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil-Roasted Peanuts vs Sunflower Seed Flour:

• 1 kilogram of Oil-Roasted Peanuts has 1.9 times more Vitamin B3 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 37.5 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil-Roasted Peanuts vs Sunflower Seed Flour:

• 1 kilogram of Oil-Roasted Peanuts has 10.8 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.9 times more Calcium, 3.2 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 17.6 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Sunflower Seed Flour contain similar levels of Manganese per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-Roasted Peanuts has 1.8 times more Energy, 32.6 times more Fat, 62.9 times more Saturated Fat, 19 times more Omega 3, 17.4 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.3 times more Carbohydrate and 1.7 times more Protein than Oil-Roasted Peanuts no Salt.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3