Comparing Nutrients in 300 calories Peanuts VS Sunflower Seeds

Weight per 300 calories

• Peanuts: 53g
• 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 - Peanuts or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.099% 0.002g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	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	6.56% 8.53g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.44% 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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	12% 4.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	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	28.2% 0.34mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	31.7% 127μg	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	29.4% 4.4mg	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

	Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.87% 48.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	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	30.3% 2.42mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	28.4% 199mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	6.93% 3.8μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw Peanuts have 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.8 times more Vitamin B6 and 4.1 times more Vitamin E than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Peanuts 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 Peanuts vs Sunflower Seeds:

• Raw Peanuts have 1.2 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 1.9 times more Magnesium, 1.7 times more Phosphorus, 7.1 times more Selenium and 1.5 times more Zinc than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Iron, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Peanuts have 1.5 times more Saturated Fat, 1.9 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Omega 6 than Raw Peanuts.
• Both Raw Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Raw Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.