Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	91% 2640kcal	92% 2663kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	109% 35g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	259% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	74% 96g	130g per day for Men 19-50 years
Sugars	17% 12.4g	30.7% 22.2g	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	% 22.2g	g per day for Men 19-50 years
Fiber	132% 50.3g	100% 38g	38g per day for Men 19-50 years
Protein	157% 87.7g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Roasted Peanuts 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	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	407% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	163% 2.1mg	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	110% 440μg	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	0% 0mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.6μg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	352% 8.1mg	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	235% 1647mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	84.6% 2876mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Roasted Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Roasted Peanuts 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 Roasted Peanuts with Salt:

• 1 pound of Roasted Sunflower Seeds has 1.2 times more Vitamin B2, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.4 times more Vitamin B1 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Peanuts with Salt have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry-roasted Peanuts 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 Roasted Peanuts with Salt:

• 1 pound of Roasted Sunflower Seeds has 1.2 times more Calcium, 4.3 times more Copper, 2.4 times more Iron, 3.2 times more Phosphorus, 1.3 times more Potassium, 8.5 times more Selenium and 1.9 times more Zinc than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.4 times more Magnesium and 136.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Roasted Peanuts with Salt contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 2.7 times more Omega 3, 3.4 times more Omega 6 and 1.3 times more Fiber than Roasted Peanuts with Salt.
• While 1 lb of Dry-roasted Peanuts with Salt contains 1.5 times more Saturated Fat, 1.8 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Roasted Peanuts with Salt offer comparable quantities of Energy, Fat and Carbohydrate per one pound.
• 1 pound of Roasted Peanuts with Salt provide inadequate amounts of Omega 3