Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	93% 2685kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	121% 157g	130g per day for Men 19-50 years
Sugars	19.5% 14g	51.4% 37.3g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	189% 71.7g	38g per day for Men 19-50 years
Protein	162% 91g	423% 237g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	167% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	765% 122mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	176% 2.3mg	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	265% 1061μg	281% 1125μg	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	5.54% 5mg	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	1099% 165mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	907% 8.16mg	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	243% 19.4mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	966% 22.2mg	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	738% 5166mg	492% 3447mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	172% 5851mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	54.4% 816mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	210% 23mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Defatted Peanut Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Defatted Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Defatted Peanut Flour:

• 1 pound of Oil Roasted Sunflower Seeds has 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 726.6 times more Vitamin E and more Vitamin K than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 6.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Defatted Peanut Flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Defatted Peanut Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Defatted Peanut Flour:

• 1 pound of Oil Roasted Sunflower Seeds has 2 times more Iron, 1.5 times more Phosphorus and 11 times more Selenium than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 1.6 times more Calcium, 2.9 times more Magnesium, 2.4 times more Manganese, 2.7 times more Potassium and 60 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Defatted Peanut Flour contain similar levels of Copper and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 93.3 times more Fat, 112.2 times more Saturated Fat, more Omega 3 and 239.2 times more Omega 6 than Defatted Peanut Flour.
• While 1 lb of Defatted Peanut Flour contains 1.5 times more Carbohydrate, 2.6 times more Sugars, 1.5 times more Fiber and 2.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6