Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 1 pound Roasted Sunflower SeedsVS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Oil Roasted Mixed Nuts no Peanuts
9%
77%
14%
1 lb ▼

Macro Nutrients

91%2640kcal
Energy
96%2790kcal
2640 kcalvs2790 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
233%226g
Fat
263%255g
226 gvs255 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
74%23.7g
Saturated Fat
129%41.2g
23.7 gvs41.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
19.6%0.31g
Omega 3
70.6%1.13g
0.31 gvs1.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
875%149g
Omega 6
297%50.5g
149 gvs50.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
84%109g
Carbohydrate
77.7%101g
109 gvs101 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
17%12.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
132%50.3g
Fiber
65.7%25g
50.3 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
157%87.7g
Protein
126%70.4g
87.7 gvs70.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
0 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
40%0.48mg
Vitamin B1
191%2.3mg
Thiamine
0.48 mgvs2.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
86%1.1mg
Vitamin B2
170%2.2mg
Riboflavin
1.1 mgvs2.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
200%32mg
Vitamin B3
55.7%8.9mg
Niacin, nicotinic acid, niacinamide
32 mgvs8.9 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
639%32mg
Vitamin B5
87.3%4.36mg
Pantothenic acid
32 mgvs4.36 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
281%3.65mg
Vitamin B6
63%0.82mg
Pyridoxine
3.65 mgvs0.82 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
269%1075μg
Vitamin B9
63.5%254μg
Folates and Folic Acid
1075 μgvs254 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.06%6.35mg
Vitamin C
2.5%2.27mg
Ascorbic acid
6.35 mgvs2.27 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
789%118mg
Vitamin E
NA
Tocopherols and Tocotrienols
118 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
10.2%12.2μg
Vitamin K
NA
Phytomenadione or phylloquinone
12.2 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

31.8%318mg
Calcium
48%481mg
318 mgvs481 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
922%8.3mg
Copper
905%8.14mg
8.3 mgvs8.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
215%17.2mg
Iron
146%11.7mg
17.2 mgvs11.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
139%585mg
Magnesium
271%1139mg
585 mgvs1139 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
416%9.57mg
Manganese
305%7mg
9.57 mgvs7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
748%5239mg
Phosphorus
291%2037mg
5239 mgvs2037 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
113%3856mg
Potassium
72.6%2468mg
3856 mgvs2468 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
654%360μg
Selenium
NA
360 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.91%13.6mg
Sodium
3.33%50mg
13.6 mgvs50 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
218%24mg
Zinc
192%21mg
24 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.15%5.44g
Water
0.39%14.3g
5.44 gvs14.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:
Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:
Comparison of macro-nutrients per 1 pound:



Compare more foods per 1 lb: