Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	213% 6190kcal	212% 6150kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	579% 562g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	284% 91g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	655% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	171% 223g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	145% 55g	38g per day for Men 19-50 years
Protein	307% 172g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	138% 1.8mg	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	595% 2380μg	140% 560μg	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	5.56% 5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	57% 570mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1994% 18mg	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	851% 68mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	673% 15.5mg	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	1654% 11580mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	424% 46.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Oil Roasted Mixed Nuts no Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:

• 1 kilogram of Toasted Sunflower Seeds has 2.1 times more Vitamin B3, 7.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:

• 1 kilogram of Toasted Sunflower Seeds has 2.6 times more Iron, 1.4 times more Manganese and 2.6 times more Phosphorus than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 1.9 times more Calcium and 1.9 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Copper, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 3.4 times more Omega 6 and 2.1 times more Fiber than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 1.5 times more Saturated Fat and 3.2 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.