Comparing Nutrients in 1 pound With Peanuts Dry Roasted Mixed Nuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	95% 2753kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.2% 102g	125% 163g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 22.7g	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	62% 23.6g	38g per day for Men 19-50 years
Protein	158% 88.5g	389% 218g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.63mg	263% 3.4mg	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	68% 272μg	252% 1007μg	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	4.03% 3.63mg	6.55% 5.9mg	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	185% 28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.4% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	766% 6.9mg	863% 7.77mg	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	211% 17mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	389% 8.96mg	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	284% 1987mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.66g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of With Peanuts Dry Roasted Mixed Nuts versus 1 lb of Sunflower Seed Flour 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 vs Sunflower Seed Flour:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 1.5 times more Vitamin B2 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 10.6 times more Vitamin B1, 2.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Sunflower Seed Flour provide similar amounts of Vitamin B3 per one pound.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Partially Defatted Sunflower Seed Flour 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 vs Sunflower Seed Flour:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 1.3 times more Manganese and 9.6 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.3 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus and 6.3 times more Selenium than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Sunflower Seed Flour contain similar levels of Copper and Zinc per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 1.9 times more Energy, 33.2 times more Fat, 58 times more Saturated Fat, 41 times more Omega 3, 11.2 times more Omega 6 and 1.2 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.6 times more Carbohydrate and 2.5 times more Protein than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3