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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Oil-roasted Spanish Peanuts: 51.8g

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 Spanish Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	52% 8.8g	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	6.95% 9.04g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	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	12% 4.6g	38g per day for Men 19-50 years
Protein	19% 10.7g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil-roasted Spanish Peanuts	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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	10.2% 0.13mg	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	16.3% 65.3μg	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	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

	Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	4% 40mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	38% 0.34mg	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	53% 1.22mg	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	28.6% 201mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	0.21% 3.1mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	9.42% 1.04mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.025% 0.92g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 4.1 times more Vitamin B2, 5.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.8 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Oil-roasted Spanish Peanuts:

• Dried Sunflower Seed Kernels have 2.7 times more Copper, 2.3 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus, 7 times more Selenium and 2.5 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.3 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.3 times more Omega 6 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.7 times more Saturated Fat and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.