Comparing Nutrients in 1 pound Sunflower Seeds VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	91% 2649kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	260% 44.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	78.2% 102g	130g per day for Men 19-50 years
Sugars	16.4% 12g	31.3% 22.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 22.7g	g per day for Men 19-50 years
Fiber	103% 39g	76.4% 29g	38g per day for Men 19-50 years
Protein	168% 94g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	176% 28.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	126% 1.63mg	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	257% 1030μg	68% 272μg	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	7.06% 6.35mg	4.03% 3.63mg	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	1064% 160mg	185% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.4% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	766% 6.9mg	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	298% 24mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	515% 12mg	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	428% 2994mg	284% 1987mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.26% 9.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 4.9 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6, 3.8 times more Vitamin B9, 1.8 times more Vitamin C and 5.7 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 1.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 5.7 times more Selenium and 1.2 times more Zinc than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.3 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Calcium, Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.4 times more Omega 6 and 1.3 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• While With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.8 times more Saturated Fat, 1.4 times more Omega 3 and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Dry Roasted Mixed Nuts no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.