Comparing Nutrients in 1 pound Spanish Peanuts VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Spanish Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	89% 2585kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	101% 32g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	459% 78g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 72g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	113% 43g	103% 39g	38g per day for Men 19-50 years
Protein	212% 119g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Spanish 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	255% 3.06mg	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	451% 72.2mg	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	NA	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

	Spanish Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 481mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	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	222% 17.7mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	521% 12mg	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	251% 1760mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	99% 3375mg	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	6.65% 100mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	87.4% 9.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Spanish Peanuts have 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.9 times more Vitamin B6 and more Vitamin C than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Spanish 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 Spanish Peanuts vs Sunflower Seeds:

• Raw Spanish Peanuts have 1.4 times more Calcium, 1.4 times more Manganese and 2.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.7 times more Phosphorus, 7.4 times more Selenium and 2.4 times more Zinc than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Spanish Peanuts have 1.6 times more Saturated Fat and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Omega 3, 1.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Spanish Peanuts.
• Both Raw Spanish Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 1 lb.
• Both Raw Spanish Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.