Comparing Nutrients in 1 pound Sunflower Seeds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	91% 2649kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	287% 48.8g	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	87.2% 113g	130g per day for Men 19-50 years
Sugars	16.4% 12g	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 22.7g	g per day for Men 19-50 years
Fiber	103% 39g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	168% 94g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	125% 1.6mg	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	257% 1030μg	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Oil Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9, 2.3 times more Vitamin C and 4.6 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Dried Sunflower Seed Kernels and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Oil Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 1.5 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Calcium, 2.6 times more Selenium and 15.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have more Omega 3, 2.1 times more Omega 6 and 1.2 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.6 times more Saturated Fat and 2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.