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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2626kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	107% 34.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	453% 77g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	106% 40.4g	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 Spanish 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	120% 1.44mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	423% 67.7mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	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	143% 572μg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.4% 454mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	129% 10.3mg	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	464% 10.7mg	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	251% 1755mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	104% 3520mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	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	82.5% 9.07mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.22% 8.07g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil-roasted Spanish Peanuts have 3.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B2, 5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Oil-roasted Spanish 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 Oil-roasted Spanish Peanuts vs Oil Roasted Sunflower Seeds:

• Oil-roasted Spanish Peanuts have 1.3 times more Magnesium and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Copper, 1.9 times more Iron, 2.9 times more Phosphorus, 10.4 times more Selenium and 2.6 times more Zinc than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-roasted Spanish Peanuts have 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.1 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Fiber per 1 lb.
• Both Oil-roasted Spanish Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.