Comparing Nutrients in 1 pound Sunflower Seeds VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Sunflower Seeds	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	91% 2649kcal	67% 1941kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	185% 31.4g	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	109% 142g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 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	274% 153g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Low Fat 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	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	326% 52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	106% 1.38mg	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	151% 603μg	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	NA	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	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	1028% 9.25mg	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	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	834% 19mg	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	329% 2304mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	181% 6160mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	247% 27mg	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

Nutrient Comparison: Sunflower Seeds VS Low Fat Peanut Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Sunflower Seeds has 3.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 1.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Sunflower Seeds has 6.8 times more Magnesium, 1.3 times more Phosphorus and 7.5 times more Selenium than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 1.7 times more Calcium, 2.2 times more Manganese and 2.1 times more Potassium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Low Fat Peanut Flour contain similar levels of Copper, Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.4 times more Energy, 2.3 times more Fat, 1.5 times more Saturated Fat, 60 times more Omega 3 and 3.3 times more Omega 6 than Low Fat Peanut Flour.
• While 1 lb of Low Fat Peanut Flour contains 1.6 times more Carbohydrate, 1.8 times more Fiber and 1.6 times more Protein than Dried Sunflower Seed Kernels.
• 1 pound of Low Fat Peanut Flour provide inadequate amounts of Omega 3