Comparing Nutrients in 1 pound Peanuts VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	88.7% 2572kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	101% 38.6g	127% 48g	38g per day for Men 19-50 years
Protein	209% 117g	162% 91g	56g per day for Men 19-50 years

Vitamins

	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	242% 2.9mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	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	0% 0mg	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	252% 37.8mg	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

	Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.7% 417mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	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	260% 20.8mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	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	244% 1706mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	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	0.8% 29.5g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 2 times more Vitamin B1 and 2.9 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B2, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 4.4 times more Vitamin E and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Peanuts 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 Peanuts vs Oil Roasted Sunflower Seeds:

• Raw Peanuts have 1.3 times more Magnesium, 1.5 times more Potassium and 6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 3 times more Phosphorus, 10.9 times more Selenium and 1.6 times more Zinc than Raw Peanuts.
• Both Raw Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Peanuts have 1.5 times more Sugars and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 27 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Carbohydrate than Raw Peanuts.
• Both Raw Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Fiber per 1 lb.
• Both Raw Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.