Comparing Nutrients in 1 pound Peanuts VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	88.7% 2572kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	69.8% 91g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	101% 38.6g	103% 39g	38g per day for Men 19-50 years
Protein	209% 117g	168% 94g	56g per day for Men 19-50 years

Vitamins

	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	242% 2.9mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	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	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	252% 37.8mg	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

	Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	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	260% 20.8mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	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	244% 1706mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	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	0.8% 29.5g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 1.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B6, more Vitamin C and 4.2 times more Vitamin E than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Peanuts 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 Peanuts vs Sunflower Seeds:

• Raw Peanuts have 2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 7.4 times more Selenium and 1.5 times more Zinc than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Calcium, Iron, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Peanuts have 1.4 times more Saturated Fat, 1.8 times more Sugars and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20 times more Omega 3 and 1.5 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 1 lb.
• Both Raw Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.