Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Toasted Sunflower Seeds	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	213% 6190kcal	148% 4280kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	407% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	241% 313g	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	416% 158g	38g per day for Men 19-50 years
Protein	307% 172g	604% 338g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	234% 3.04mg	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	333% 1330μg	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	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	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	57% 570mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	2266% 20.4mg	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	851% 68mg	593% 47.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1840% 42.3mg	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	1654% 11580mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	399% 13580mg	3400mg per day for Men 19-50 years
Selenium	NA	129% 71μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	545% 60mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Low Fat Peanut Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Low Fat Peanut Flour:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Vitamin B2, 4.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 1.4 times more Vitamin B1 and 2.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Low Fat Peanut Flour 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 Low Fat Peanut Flour:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Iron, 2.7 times more Magnesium and 2.3 times more Phosphorus than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 2.3 times more Calcium, 2 times more Manganese and 2.8 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Low Fat Peanut Flour contain similar levels of Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Energy, 2.6 times more Fat, 2 times more Saturated Fat, 79 times more Omega 3 and 5.4 times more Omega 6 than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 1.5 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Low Fat Peanut Flour provide inadequate amounts of Omega 3