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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	90% 2622kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	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	106% 40.4g	103% 39g	38g per day for Men 19-50 years
Protein	210% 117g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia 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	104% 1.25mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	142% 567μg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 390mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	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	95% 7.57mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	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	328% 2295mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	273% 30mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 1.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Dried 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 Virginia Peanuts vs Sunflower Seeds:

• Oil-roasted Virginia Peanuts have 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 7.1 times more Selenium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Dried Sunflower Seed Kernels have similar amounts of Calcium, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-roasted Virginia Peanuts have 1.4 times more Saturated Fat and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Omega 3 and 1.6 times more Omega 6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 1 lb.
• Both Oil-roasted Virginia Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.