Comparing Nutrients in 1 pound Sunflower Seeds VS Oil-roasted Valencia Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil-roasted Valencia Peanuts with Salt	17%	73%	10%

Macro Nutrients

	Sunflower Seeds	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	91% 2649kcal	92% 2672kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	112% 36g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	474% 80.6g	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	57% 74g	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	106% 40.4g	38g per day for Men 19-50 years
Protein	168% 94g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil-roasted Valencia Peanuts with Salt	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	84.8% 1.1mg	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	143% 572μg	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	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	422% 3.8mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	339% 7.8mg	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	207% 1447mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	81.6% 2776mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	233% 3502mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.26% 9.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Oil-roasted Valencia Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Oil-roasted Valencia Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Oil-roasted Valencia Peanuts with Salt:

• 1 pound of Sunflower Seeds has 16.4 times more Vitamin B1, 2.3 times more Vitamin B2, 5.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• While 1 lb of Oil-roasted Valencia Peanuts with Salt contains 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Oil-roasted Valencia Peanuts with Salt provide similar amounts of Vitamin B5 per one pound.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Valencia Peanuts with Salt 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 Oil-roasted Valencia Peanuts with Salt:

• 1 pound of Sunflower Seeds has 1.4 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 7.1 times more Selenium and 1.6 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• While 1 lb of Oil-roasted Valencia Peanuts with Salt contains 85.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Oil-roasted Valencia Peanuts with Salt contain similar levels of Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 6 times more Omega 3, 1.3 times more Omega 6 and 1.2 times more Carbohydrate than Oil-roasted Valencia Peanuts with Salt.
• While 1 lb of Oil-roasted Valencia Peanuts with Salt contains 1.8 times more Saturated Fat and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Oil-roasted Valencia Peanuts with Salt offer comparable quantities of Energy, Fat and Fiber per one pound.
• 1 pound of Oil-roasted Valencia Peanuts with Salt provide inadequate amounts of Omega 3