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

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil-Roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2717kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	123% 39.4g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	403% 68.5g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.5% 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	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	137% 52g	38g per day for Men 19-50 years
Protein	227% 127g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oil-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	32% 0.39mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 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	136% 544μg	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	209% 31.3mg	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

	Oil-Roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	269% 2.4mg	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	86% 6.9mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	257% 1801mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	97% 3293mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	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	135% 15mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.18% 6.58g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B1, 3.2 times more Vitamin B2, 5.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 1.8 times more Vitamin C than Oil-Roasted Peanuts no Salt.
• Both Oil-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 Oil-Roasted Peanuts vs Toasted Sunflower Seeds:

• Oil-Roasted Peanuts no Salt have 1.4 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Copper, 4.5 times more Iron, 2.9 times more Phosphorus and 1.6 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-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:

• Oil-Roasted Peanuts no Salt have 1.5 times more Saturated Fat and 1.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Omega 3, 2.5 times more Omega 6 and 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Fiber per 1 lb.
• Both Oil-Roasted Peanuts no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.