Comparing Nutrients in 300 calories Oil-Roasted Peanuts VS Toasted Sunflower Seeds

Weight per 300 calories

• Oil-Roasted Peanuts: 50g
• Toasted Sunflower Seeds: 48.5g

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 or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil-Roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.35g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	NA	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	14.7% 5.57g	38g per day for Men 19-50 years
Protein	25% 14g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Toasted 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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.92mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	30% 0.39mg	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	29% 115μg	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	0.75% 0.68mg	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% 3.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.02% 0.73g	0.013% 0.48g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 3.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.7 times more Vitamin B1, 3.1 times more Vitamin B2, 5.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil-Roasted Peanuts vs Toasted Sunflower Seeds:

• Oil-Roasted Peanuts no Salt have 1.4 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 4.3 times more Iron, 2.8 times more Phosphorus and 1.6 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil-Roasted Peanuts no Salt have 1.5 times more Saturated Fat and 1.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Omega 6 and 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.