Comparing Nutrients in 1 kilogram Oil-roasted Virginia Peanuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	199% 5780kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	501% 486g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	198% 63.5g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	861% 146g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	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	234% 89g	303% 115g	38g per day for Men 19-50 years
Protein	462% 259g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Toasted 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	230% 2.76mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	919% 147mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	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	313% 1250μg	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	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	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 Virginia Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	86% 860mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1414% 12.7mg	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	209% 16.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	873% 20mg	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	723% 5060mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	192% 6520mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	602% 66.2mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil-roasted Virginia Peanuts vs Toasted Sunflower Seeds:

• Oil-roasted Virginia Peanuts have 3.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 5.1 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Oil-roasted Virginia Peanuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil-roasted Virginia Peanuts vs Toasted Sunflower Seeds:

• Oil-roasted Virginia Peanuts have 1.5 times more Calcium, 1.5 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 4.1 times more Iron and 2.3 times more Phosphorus than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil-roasted Virginia Peanuts have 1.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Omega 3, 2.6 times more Omega 6 and 1.3 times more Fiber than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 1 kg.
• Both Oil-roasted Virginia Peanuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.