Comparing Nutrients in 1 pound Dry-roasted Peanuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	92% 2663kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	259% 44g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	72% 93g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	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	% 22.2g	NA	g per day for Men 19-50 years
Fiber	100% 38g	137% 52g	38g per day for Men 19-50 years
Protein	197% 110g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	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	57.5% 0.69mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	407% 65mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.1mg	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	110% 440μg	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	0% 0mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.3% 263mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	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	89.6% 7.17mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	192% 807mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	352% 8.1mg	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	235% 1647mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	84.6% 2876mg	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	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	114% 12.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry-roasted Peanuts vs Toasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 3.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry-roasted Peanuts vs Toasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 1.4 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.3 times more Copper, 4.3 times more Iron, 3.2 times more Phosphorus and 1.9 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Peanuts, no salt have 1.3 times more Saturated Fat and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Omega 3, 3.8 times more Omega 6 and 1.4 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Carbohydrate per 1 lb.
• Both Dry-roasted Peanuts, no salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.