Comparing Nutrients in 1 kilogram Spanish Peanuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spanish Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	197% 5700kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	511% 496g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1011% 172g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	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	250% 95g	279% 106g	38g per day for Men 19-50 years
Protein	467% 262g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	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	563% 6.75mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	995% 159mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	NA	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

	Spanish Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	106% 1060mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	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	489% 39mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	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	554% 3880mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	193% 21mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Oil Roasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Spanish Peanuts has 2.1 times more Vitamin B1 and 3.9 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Vitamin B2, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin K than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Spanish Peanuts have insufficient amounts of Vitamin K
• Both Raw Spanish Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spanish Peanuts vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Spanish Peanuts has 1.2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese and 1.5 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2 times more Copper, 2.9 times more Phosphorus, 10.9 times more Selenium and 2.5 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Peanuts has 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.1 times more Omega 3, 2 times more Omega 6 and 1.4 times more Carbohydrate than Raw Spanish Peanuts.
• Both Spanish Peanuts and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per one kilogram.
• 1 kilogram of Spanish Peanuts provide inadequate amounts of Omega 3