Comparing Nutrients in 300 calories Dry-roasted Peanuts VS Sunflower Seeds

Weight per 300 calories

• Dry-roasted Peanuts: 51g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Dry-roasted Peanuts or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry-roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.36% 11g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	1.86% 1.35g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.3g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.47% 0.078mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	53% 0.69mg	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	12.4% 49.6μg	29% 117μg	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	0% 0mg	0.8% 0.72mg	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	16.8% 2.5mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.96% 29.6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	103% 0.92mg	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	10% 0.81mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	43.6% 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	26.5% 186mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	8.64% 4.75μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.07mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.025% 0.93g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry-roasted Peanuts vs Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 7.2 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Dry-roasted Peanuts, no salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry-roasted Peanuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.7 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry-roasted Peanuts, no salt have 1.7 times more Saturated Fat and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Dry-roasted Peanuts, no salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.