Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS 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%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	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	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	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	Oil Roasted Mixed Nuts no Peanuts	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	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	NA	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 no Peanuts	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	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 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 2.8 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 4.8 times more Vitamin B1 and 2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Mixed Nuts no Salt and Peanuts 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 no Peanuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Iron, 1.4 times more Manganese, 2.6 times more Phosphorus and 1.6 times more Potassium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.5 times more Calcium and 1.9 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Omega 6, 2 times more Fiber and 1.2 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.7 times more Saturated Fat and 3.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Energy, Fat and Carbohydrate per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.