Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Spanish Peanuts

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Spanish Peanuts	Recommended Dietary Allowance
Energy	201% 5820kcal	197% 5700kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	511% 496g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	222% 71g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1011% 172g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	122% 158g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	250% 95g	38g per day for Men 19-50 years
Protein	345% 193g	467% 262g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Spanish 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	563% 6.75mg	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	995% 159mg	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	NA	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	Spanish Peanuts	Recommended Dietary Allowance
Calcium	70% 700mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1000% 9mg	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	489% 39mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1148% 26.4mg	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	554% 3880mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	219% 7440mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	193% 21mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Spanish Peanuts per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 1.8 times more Vitamin B2, 4 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin K than Spanish Peanuts.
• While 1 kg of Raw Spanish Peanuts contains 6.4 times more Vitamin B1 and 2.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Spanish Peanuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Spanish Peanuts have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Spanish Peanuts 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 Spanish Peanuts:

• 1 kilogram of Roasted Sunflower Seeds has 2 times more Copper, 3 times more Phosphorus, 11 times more Selenium and 2.5 times more Zinc than Spanish Peanuts.
• While 1 kg of Raw Spanish Peanuts contains 1.5 times more Calcium, 1.5 times more Magnesium and 1.3 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Spanish Peanuts contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 6.9 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Carbohydrate than Spanish Peanuts.
• While 1 kg of Raw Spanish Peanuts contains 1.4 times more Saturated Fat and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Spanish Peanuts offer comparable quantities of Energy, Fat and Fiber per one kilogram.
• 1 kilogram of Spanish Peanuts provide inadequate amounts of Omega 3