Comparing Nutrients in 1 pound Sunflower Seeds VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	91% 2649kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.89% 0.29g	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	3.8% 0.65g	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	121% 157g	130g per day for Men 19-50 years
Sugars	16.4% 12g	51.4% 37.3g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	189% 71.7g	38g per day for Men 19-50 years
Protein	168% 94g	423% 237g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Defatted Peanut Flour	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	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	765% 122mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	176% 2.3mg	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	281% 1125μg	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	0% 0mg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	966% 22.2mg	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	492% 3447mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	172% 5851mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	54.4% 816mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	210% 23mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.96% 35.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Defatted Peanut Flour:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 2.7 times more Vitamin B6, more Vitamin C and 703.4 times more Vitamin E than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 1.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.4 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Defatted Peanut Flour have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Defatted Peanut Flour:

• Dried Sunflower Seed Kernels have 2.5 times more Iron and 7.5 times more Selenium than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 1.8 times more Calcium, 2.5 times more Manganese, 2 times more Potassium and 20 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Defatted Peanut Flour have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 93.6 times more Fat, 70.7 times more Saturated Fat, more Omega 3 and 161.2 times more Omega 6 than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 1.7 times more Carbohydrate, 3.1 times more Sugars, 1.8 times more Fiber and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Defatted Peanut Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.