Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	91% 2640kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	87.2% 113g	130g per day for Men 19-50 years
Sugars	17% 12.4g	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 22.7g	g per day for Men 19-50 years
Fiber	132% 50.3g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	157% 87.7g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	125% 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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	31.8% 318mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.39% 14.3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Vitamin B3, 11.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.3 times more Vitamin C and 3.4 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 3.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.9 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.8 times more Selenium and 47.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Copper, Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have more Omega 3, 3 times more Omega 6 and 1.6 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.4 times more Saturated Fat and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Energy, Fat, Carbohydrate and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.