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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	201% 5820kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	192% 250g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 50g	g per day for Men 19-50 years
Fiber	292% 111g	187% 71g	38g per day for Men 19-50 years
Protein	345% 193g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	512% 76.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	70% 700mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 3.5 times more Vitamin B3, 11.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.4 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 3.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.7 times more Phosphorus than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.9 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.8 times more Selenium and 47.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oil Roasted Mixed Nuts contain similar levels of Copper, Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has more Omega 3, 3 times more Omega 6 and 1.6 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.4 times more Saturated Fat and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3