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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Oil-roasted Peanuts with Dalt: 50g

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

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	44.5% 7.57g	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	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.9% 2.1g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 2g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil-roasted Peanuts with Dalt	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	3.55% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.43% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	17.8% 0.23mg	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	15% 60μg	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	0.45% 0.4mg	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	23% 3.48mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	4% 40mg	3.06% 30.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	29.7% 0.27mg	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	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	40% 0.92mg	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	28.4% 199mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	3% 1.65μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.02% 0.73g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 17.9 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.2 times more Vitamin E than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.6 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Peanuts with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Peanuts with 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 Sunflower Seeds vs Oil-roasted Peanuts with Dalt:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 3.5 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 16.5 times more Selenium and 1.6 times more Zinc than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 34.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Peanuts with Salt have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.9 times more Saturated Fat and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Peanuts with Salt have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.