Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Without Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	91% 2640kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	297% 50.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	77.7% 101g	130g per day for Men 19-50 years
Sugars	17% 12.4g	27.4% 20g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	65.7% 25g	38g per day for Men 19-50 years
Protein	157% 87.7g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Without Peanuts Oil Roasted Mixed Nuts with Salt	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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	63% 0.82mg	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	63.5% 254μg	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	248% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	67.7% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	905% 8.14mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	305% 7mg	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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	3476% 1912μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	93% 1388mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	192% 21mg	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

Nutrient Comparison: Roasted Sunflower Seeds VS Without Peanuts Oil Roasted Mixed Nuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 1 pound of Roasted Sunflower Seeds has 3.6 times more Vitamin B3, 7.3 times more Vitamin B5, 4.5 times more Vitamin B6, 4.2 times more Vitamin B9 and 3.2 times more Vitamin E than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 4.8 times more Vitamin B1, 2 times more Vitamin B2 and 6.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Without Peanuts Oil Roasted Mixed Nuts with Salt 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 Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 1 pound of Roasted Sunflower Seeds has 1.5 times more Iron, 1.4 times more Manganese, 2.6 times more Phosphorus and 1.6 times more Potassium than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 1.5 times more Calcium, 1.9 times more Magnesium, 5.3 times more Selenium and 102 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Without Peanuts Oil Roasted Mixed Nuts with Salt contain similar levels of Copper and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2.9 times more Omega 6, 2 times more Fiber and 1.2 times more Protein than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 1.7 times more Saturated Fat, 3.6 times more Omega 3 and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Without Peanuts Oil Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per one pound.