Comparing Nutrients in 1 pound Oil-Roasted Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2717kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69.2g	69.8% 91g	130g per day for Men 19-50 years
Sugars	26% 19g	16.4% 12g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 18.3g	% 11.3g	g per day for Men 19-50 years
Fiber	112% 42.6g	103% 39g	38g per day for Men 19-50 years
Protein	227% 127g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	469% 6.1mg	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	136% 544μg	257% 1030μg	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	209% 31.3mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	907% 8.16mg	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	86% 6.9mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	385% 8.85mg	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	257% 1801mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil-Roasted Peanuts vs Sunflower Seeds:

• Oil-Roasted Peanuts no Salt have 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.4 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 5.1 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oil-Roasted Peanuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 16.1 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-Roasted Peanuts no Salt have 1.9 times more Saturated Fat, 1.6 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 1 lb.
• Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.