Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Roasted Sunflower Seeds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	91% 2640kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	252% 245g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	123% 39.5g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	387% 65.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	73.4% 95g	130g per day for Men 19-50 years
Sugars	17% 12.4g	26% 19g	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	NA	% 19g	g per day for Men 19-50 years
Fiber	132% 50.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	157% 87.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	123% 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	269% 1075μg	94% 376μg	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	2.5% 2.27mg	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	789% 118mg	236% 35.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	457% 4.1mg	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	215% 17.2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	402% 9.25mg	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	748% 5239mg	295% 2068mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	139% 15.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.25% 9.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Sunflower Seeds has 1.3 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.3 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 1.8 times more Vitamin B1 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide similar amounts of Vitamin B3 per one pound.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 pound of Roasted Sunflower Seeds has 2 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 1.6 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 1.7 times more Calcium, 1.8 times more Magnesium and 53.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2.3 times more Omega 6 and 1.6 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 1.7 times more Saturated Fat and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per one pound.