Comparing Nutrients in 1 kilogram Virginia Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Virginia Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	194% 5630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	862% 147g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	154% 200g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	450% 252g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Virginia 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	544% 6.53mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	773% 124mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	266% 3.46mg	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	598% 2390μg	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	437% 65.6mg	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

	Virginia Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	89% 890mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1236% 11mg	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	319% 25.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	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	543% 3800mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	203% 6900mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	403% 44.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.87% 69g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 1.5 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, 2.7 times more Vitamin B2, 3.9 times more Vitamin B6, more Vitamin C and 5.4 times more Vitamin E than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Virginia 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 Virginia Peanuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.6 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus and 7.5 times more Selenium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dried Sunflower Seed Kernels have similar amounts of Calcium, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Virginia Peanuts have 1.4 times more Saturated Fat, 1.5 times more Sugars and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Omega 3 and 1.6 times more Omega 6 than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 1 kg.
• Both Raw Virginia Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.