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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	90% 2622kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	913% 155g	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	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	210% 117g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia 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	104% 1.25mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	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	88.6% 1.15mg	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	142% 567μg	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 Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 390mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	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	95% 7.57mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	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	328% 2295mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	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	273% 30mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.19% 7g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 3.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 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 Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Oil-roasted Virginia 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 Virginia Peanuts vs Oil Roasted Sunflower Seeds:

• Oil-roasted Virginia Peanuts have 1.5 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 2.6 times more Iron, 2.3 times more Phosphorus and 10.4 times more Selenium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia 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 Virginia Peanuts have 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Omega 3 and 2.3 times more Omega 6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 1 lb.
• Both Oil-roasted Virginia Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.