Comparing Nutrients in 1 kilogram Sunflower Seeds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	201% 5840kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	192% 250g	130g per day for Men 19-50 years
Sugars	36% 26g	72% 52g	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	0.55% 0.4g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 25g	% 50g	g per day for Men 19-50 years
Fiber	226% 86g	187% 71g	38g per day for Men 19-50 years
Protein	371% 208g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	275% 3.57mg	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	260% 1040μg	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	6.67% 6mg	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	512% 76.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	78% 780mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1866% 16.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	932% 21.4mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.85% 31.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Oil Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9, 2.3 times more Vitamin C and 4.6 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Dried Sunflower Seed Kernels and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Oil Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 1.5 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Calcium, 2.6 times more Selenium and 15.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have more Omega 3, 2.1 times more Omega 6 and 1.2 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.6 times more Saturated Fat and 2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.