Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Peanuts	17%	73%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Peanuts	Recommended Dietary Allowance
Energy	201% 5820kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	508% 492g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	196% 62.8g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	915% 156g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	124% 161g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	65% 47.2g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	224% 85g	38g per day for Men 19-50 years
Protein	345% 193g	461% 258g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Peanuts	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	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	754% 121mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	268% 3.48mg	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	600% 2400μg	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	555% 83.3mg	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	Peanuts	Recommended Dietary Allowance
Calcium	70% 700mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1271% 11.4mg	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	475% 38mg	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	841% 19.3mg	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	537% 3760mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	207% 7050mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.76% 65g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B2, 4 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Raw Peanuts.
• While Raw Peanuts contain 6 times more Vitamin B1 and 1.7 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Peanuts have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Peanuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper, 3.1 times more Phosphorus, 1.2 times more Potassium, 11 times more Selenium and 1.6 times more Zinc than Raw Peanuts.
• While Raw Peanuts contain 1.3 times more Calcium, 1.3 times more Magnesium and 6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Peanuts have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 23 times more Omega 3, 2.1 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Raw Peanuts.
• While Raw Peanuts contain 1.7 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Peanuts have similar amounts of Energy, Fat and Saturated Fat per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.