Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	204% 5920kcal	207% 5990kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	270% 86.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	117% 153g	130g per day for Men 19-50 years
Sugars	43% 31g	57.7% 41.8g	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	0% 0g	1.1% 0.8g	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	% 7.4g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 40.3g	g per day for Men 19-50 years
Fiber	279% 106g	247% 94g	38g per day for Men 19-50 years
Protein	358% 201g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	355% 4.6mg	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	585% 2340μg	300% 1200μg	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	12.2% 11mg	8.9% 8mg	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	2422% 363mg	463% 69.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	87% 870mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	592% 5.33mg	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	535% 42.8mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	802% 18.5mg	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	1627% 11390mg	567% 3970mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	213% 3200mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Oil-roasted Peanuts with Dalt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-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 Oil Roasted Sunflower Seeds vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.4 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 2.9 times more Phosphorus, 23.7 times more Selenium and 1.6 times more Zinc than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 1.4 times more Magnesium, 1.5 times more Potassium and 106.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil-roasted Peanuts with Dalt contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 1.3 times more Sugars and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per one kilogram.