Comparing Nutrients in 1 kilogram Sunflower Seeds VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	201% 5840kcal	205% 5940kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	530% 515g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	203% 65g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	620% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	195% 254g	130g per day for Men 19-50 years
Sugars	36% 26g	66.2% 48g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	237% 90g	38g per day for Men 19-50 years
Protein	371% 208g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	294% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	228% 2.96mg	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	568% 2270μg	125% 500μg	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	15.6% 14mg	4.44% 4mg	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	2345% 352mg	729% 109mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1421% 12.8mg	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	656% 52.5mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	536% 2250mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	842% 19.4mg	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	943% 6600mg	621% 4350mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	204% 6930mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	230% 3450mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	345% 38mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Dried Sunflower Seed Kernels have 7.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4.5 times more Vitamin B6, 4.5 times more Vitamin B9, 3.5 times more Vitamin C and 3.2 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 7.1 times more Selenium and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 38.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Calcium, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.2 times more Omega 6 and 1.2 times more Protein than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.5 times more Saturated Fat, 3.2 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Dry Roasted Mixed Nuts with Salt have similar amounts of Energy, Fat and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.