Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	97% 2808kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	87.2% 113g	130g per day for Men 19-50 years
Sugars	NA	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 22.7g	g per day for Men 19-50 years
Fiber	137% 52g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	139% 78g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts	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	123% 1.47mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	26% 259mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	423% 9.72mg	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	281% 1964mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	NA	1147% 631μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Oil Roasted Mixed Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Oil 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 Oil Roasted Mixed Nuts:

• 1 pound of Toasted Sunflower Seeds has 2.1 times more Vitamin B3, 11.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oil Roasted Mixed Nuts.
• Both Toasted Sunflower Seeds and Oil Roasted Mixed Nuts provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• Both Toasted Sunflower Seed Kernels no Salt as well as Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts:

• 1 pound of Toasted Sunflower Seeds has 1.3 times more Iron and 2.7 times more Phosphorus than Oil Roasted Mixed Nuts.
• While 1 lb of Lightly Salted Oil Roasted Mixed Nuts contains 2.3 times more Calcium, 2.1 times more Magnesium, 1.5 times more Potassium and 47.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Mixed Nuts contain similar levels of Copper, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has more Omega 3, 3.5 times more Omega 6 and 1.6 times more Fiber than Oil Roasted Mixed Nuts.
• Both Toasted Sunflower Seeds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per one pound.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3