Comparing Nutrients in 300 calories Sunflower Seeds VS Defatted Peanut Flour

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Defatted Peanut Flour: 92g

Sunflower Seeds have 1.8 times more energy per 100g than Defatted Peanut Flour. It has very high energy density when compared to other foods. Defatted Peanut Flour having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Defatted Peanut Flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	24.5% 32g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	10.4% 7.54g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	155% 24.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	35.6% 0.46mg	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	29% 117μg	57% 228μg	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	0.8% 0.72mg	0% 0mg	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	120% 18mg	0.31% 0.046mg	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

	Sunflower Seeds	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	4% 40mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	183% 1.65mg	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	33.7% 2.7mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	81% 339mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	195% 4.5mg	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	48.4% 339mg	100% 697mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	35% 1183mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Defatted Peanut Flour:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B6 and 393.9 times more Vitamin E than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 2.4 times more Vitamin B2, 5.8 times more Vitamin B3, 4.3 times more Vitamin B5 and 2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Defatted Peanut Flour have similar amounts of Vitamin B1 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Defatted Peanut Flour:

• Dried Sunflower Seed Kernels have 1.4 times more Iron and 4.2 times more Selenium than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 3.2 times more Calcium, 1.8 times more Copper, 2 times more Magnesium, 4.5 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium, 35.7 times more Sodium and 1.8 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 52.4 times more Fat, 39.6 times more Saturated Fat and 90.3 times more Omega 6 than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 3.1 times more Carbohydrate, 5.6 times more Sugars, 3.3 times more Fiber and 4.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Defatted Peanut Flour have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Defatted Peanut Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.