Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Sunflower Seed Flour	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	112% 3260kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	241% 77.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	571% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	164% 213g	130g per day for Men 19-50 years
Sugars	NA	67.6% 49g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 49g	g per day for Men 19-50 years
Fiber	137% 52g	221% 84g	38g per day for Men 19-50 years
Protein	858% 481g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	897% 144mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	358% 4.66mg	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	555% 2220μg	243% 970μg	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	14.4% 13mg	0% 0mg	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	329% 49.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	114% 1140mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	476% 4.3mg	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	828% 66.2mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	777% 18mg	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	984% 6890mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	186% 6340mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dry-roasted Peanuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Dry-roasted Peanuts:

• 1 kilogram of Sunflower Seed Flour has 21 times more Vitamin B1, 1.4 times more Vitamin B2, 6.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 2 times more Vitamin B3 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Dry-roasted Peanuts:

• 1 kilogram of Sunflower Seed Flour has 2 times more Calcium, 4 times more Copper, 4.2 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 6.3 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 9.5 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dry-roasted Peanuts 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 Sunflower Seed Flour has 1.7 times more Carbohydrate and 2 times more Protein than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 1.8 times more Energy, 30.8 times more Fat, 56 times more Saturated Fat, 11.2 times more Omega 6 and 1.6 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in one kilogram.