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

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil-Roasted Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2717kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.5% 0.36g	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	% 0.36g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 10.8g	g per day for Men 19-50 years
Fiber	112% 42.6g	127% 48g	38g per day for Men 19-50 years
Protein	227% 127g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	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	32% 0.39mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	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	161% 2.1mg	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	136% 544μg	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	4.03% 3.63mg	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	209% 31.3mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	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	86% 6.9mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	257% 1801mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	645% 355μg	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	135% 15mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 1.4 times more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oil-Roasted Peanuts no Salt have 1.4 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 2.9 times more Phosphorus, 23.7 times more Selenium and 1.6 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-Roasted Peanuts no Salt have 1.2 times more Saturated Fat, 1.3 times more Sugars and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 1 lb.
• Both Oil-Roasted Peanuts no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.