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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	90% 2622kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	227% 221g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	391% 66.4g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	106% 40.4g	137% 52g	38g per day for Men 19-50 years
Protein	210% 117g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	417% 66.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	281% 3.65mg	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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 390mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	642% 5.77mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	396% 9.1mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 3.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 5.1 times more Vitamin B5, 3.2 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 Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Oil-roasted Virginia Peanuts as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• Oil-roasted Virginia Peanuts have 1.5 times more Calcium, 1.5 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 4.1 times more Iron and 2.3 times more Phosphorus than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil-roasted Virginia Peanuts have 1.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Omega 3, 2.6 times more Omega 6 and 1.3 times more Fiber than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat and Carbohydrate per 1 lb.
• Both Oil-roasted Virginia Peanuts as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.