Comparing Nutrients in 1 pound With Peanuts Dry Roasted Mixed Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	95% 2753kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	998% 170g	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	72% 93g	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	137% 52g	38g per day for Men 19-50 years
Protein	158% 88.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Toasted 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	113% 1.36mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.63mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39.5% 395mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	766% 6.9mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.26% 9.66g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Toasted Sunflower Seeds per 1 lb

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

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.2 times more Vitamin B6 and 4 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 1.5 times more Calcium, 1.8 times more Magnesium, 1.2 times more Manganese and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Iron, 2.6 times more Phosphorus and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 1.3 times more Saturated Fat than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.8 times more Omega 6 and 1.8 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per one pound.