Comparing Nutrients in 1 kilogram Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	196% 5670kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	915% 156g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	154% 200g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	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	% 25g	g per day for Men 19-50 years
Fiber	224% 85g	226% 86g	38g per day for Men 19-50 years
Protein	461% 258g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	0% 0mg	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	555% 83.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	92% 920mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	2000% 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	573% 45.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	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	537% 3760mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.76% 65g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peanuts vs Sunflower Seeds:

• Raw Peanuts have 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B6, more Vitamin C and 4.2 times more Vitamin E than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Peanuts vs Sunflower Seeds:

• Raw Peanuts have 2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Peanuts have 1.4 times more Saturated Fat, 1.8 times more Sugars and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20 times more Omega 3 and 1.5 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 1 kg.
• Both Raw Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.