Comparing Nutrients in 300 calories Oil-roasted Peanuts with Dalt VS Roasted Sunflower Seeds

Weight per 300 calories

• Oil-roasted Peanuts with Dalt: 50g
• Roasted Sunflower Seeds: 51.5g

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

Which food has more nutrients per 300 calories - Oil-roasted Peanuts with Dalt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.57g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.88% 7.64g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.94% 1.4g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	15% 5.72g	38g per day for Men 19-50 years
Protein	25% 14g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.55% 0.043mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	32% 0.41mg	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	15% 60μg	30.5% 122μg	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	0.45% 0.4mg	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	23% 3.48mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	105% 0.94mg	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	9.5% 0.76mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	47.3% 1.1mg	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	28.4% 199mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil-roasted Peanuts with Dalt vs Roasted Sunflower Seeds:

• Oil-roasted Peanuts with Salt have 1.9 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 3.9 times more Vitamin E than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil-roasted Peanuts with Dalt vs Roasted Sunflower Seeds:

• Oil-roasted Peanuts with Salt have 1.3 times more Magnesium and 103.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Copper, 2.6 times more Iron, 3 times more Phosphorus, 24.7 times more Selenium and 1.7 times more Zinc than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil-roasted Peanuts with Salt have 1.6 times more Saturated Fat and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Omega 6 and 1.6 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Oil-roasted Peanuts with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.