Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS With Peanuts Dry Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Toasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	97% 2808kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	250% 243g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	260% 44.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	78.2% 102g	130g per day for Men 19-50 years
Sugars	NA	31.3% 22.7g	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	% 22.7g	g per day for Men 19-50 years
Fiber	137% 52g	76.4% 29g	38g per day for Men 19-50 years
Protein	139% 78g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	176% 28.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	126% 1.63mg	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	270% 1080μg	68% 272μg	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	4.03% 3.63mg	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	NA	185% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.4% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	26% 259mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	766% 6.9mg	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	386% 31mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	515% 12mg	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	750% 5253mg	284% 1987mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	NA	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.26% 9.66g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS With Peanuts Dry Roasted Mixed Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of With Peanuts Dry Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts:

• 1 pound of Toasted Sunflower Seeds has 2.2 times more Vitamin B6 and 4 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts.
• While 1 lb of With Peanuts Dry Roasted Mixed Nuts no Salt contains 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts provide similar amounts of Vitamin B1 per one pound.
• Both Toasted Sunflower Seed Kernels no Salt as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts:

• 1 pound of Toasted Sunflower Seeds has 1.2 times more Copper, 1.8 times more Iron, 2.6 times more Phosphorus and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts.
• While 1 lb of With Peanuts Dry Roasted Mixed Nuts no Salt contains 1.5 times more Calcium, 1.8 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 3.8 times more Omega 6 and 1.8 times more Fiber than With Peanuts Dry Roasted Mixed Nuts.
• While 1 lb of With Peanuts Dry Roasted Mixed Nuts no Salt contains 1.3 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per one pound.