Comparing Nutrients in 1 pound Sunflower Seeds VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	91% 2649kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	109% 35g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	259% 44g	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	74% 96g	130g per day for Men 19-50 years
Sugars	16.4% 12g	30.7% 22.2g	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	% 22.2g	g per day for Men 19-50 years
Fiber	103% 39g	100% 38g	38g per day for Men 19-50 years
Protein	168% 94g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry-roasted Peanuts	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	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	407% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	163% 2.1mg	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	110% 440μg	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	149% 22.4mg	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	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	35.4% 354mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	216% 1.94mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	352% 8.1mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	84.6% 2876mg	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	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.22% 8.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Dry-roasted Peanuts:

• Dried Sunflower Seed Kernels have 9.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Vitamin B5 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts, no salt 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 Dry-roasted Peanuts:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.7 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.3 times more Omega 3 and 2.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.7 times more Saturated Fat and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts, no salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.