Comparing Nutrients in 1 pound With Peanuts Dry Roasted Mixed Nuts with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	93% 2694kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	54% 0.86g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	281% 47.8g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	80% 104g	130g per day for Men 19-50 years
Sugars	30% 21.8g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	107% 41g	127% 48g	38g per day for Men 19-50 years
Protein	140% 78.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	276% 3.6mg	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	56.7% 227μg	265% 1061μg	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	2% 1.8mg	5.54% 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	331% 49.6mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	645% 5.8mg	909% 8.2mg	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	210% 16.8mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	243% 1021mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	382% 8.8mg	410% 9.43mg	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	282% 1973mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	92% 3143mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of With Peanuts Dry Roasted Mixed Nuts with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of With Peanuts Dry Roasted Mixed Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts with Salt has 4.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 2.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.3 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for With Peanuts Dry Roasted Mixed Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts with Salt has 1.8 times more Magnesium, 1.4 times more Potassium and 115 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Copper, 2.6 times more Phosphorus, 10.4 times more Selenium and 1.4 times more Zinc than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts with Salt has 2.3 times more Omega 3 and 1.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Omega 6 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per one pound.