Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	201% 5820kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	241% 77.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	571% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	164% 213g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	221% 84g	38g per day for Men 19-50 years
Protein	345% 193g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	897% 144mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	329% 49.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	476% 4.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 160μg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	186% 6340mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Roasted Peanuts with Salt per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Vitamin B2, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Roasted Peanuts with Salt.
• While 1 kg of Dry-roasted Peanuts with Salt contains 1.4 times more Vitamin B1 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry-roasted Peanuts with Salt 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 Roasted Peanuts with Salt:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Calcium, 4.3 times more Copper, 2.4 times more Iron, 3.2 times more Phosphorus, 1.3 times more Potassium, 8.5 times more Selenium and 1.9 times more Zinc than Roasted Peanuts with Salt.
• While 1 kg of Dry-roasted Peanuts with Salt contains 1.4 times more Magnesium and 136.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Roasted Peanuts with Salt contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.7 times more Omega 3, 3.4 times more Omega 6 and 1.3 times more Fiber than Roasted Peanuts with Salt.
• While 1 kg of Dry-roasted Peanuts with Salt contains 1.5 times more Saturated Fat, 1.8 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Roasted Peanuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per one kilogram.
• 1 kilogram of Roasted Peanuts with Salt provide inadequate amounts of Omega 3