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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Oil-roasted Valencia Peanuts with Salt: 51g

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 Valencia Peanuts with Salt?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Oil-roasted Valencia Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	12.6% 4.02g	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	53.2% 9.05g	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	6.4% 8.3g	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% 4.53g	38g per day for Men 19-50 years
Protein	19% 10.7g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil-roasted Valencia Peanuts with Salt	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	3.82% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	9.52% 0.12mg	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% 64μg	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 Valencia Peanuts with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	47.4% 0.43mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	38% 0.88mg	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	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.95% 3.82μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.029% 1.08g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 16.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oil-roasted Valencia Peanuts with Salt.
• While Oil-roasted Valencia Peanuts with Salt contain 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Valencia Peanuts with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Valencia Peanuts with Salt 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 Valencia Peanuts with Salt:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 2.2 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 7.1 times more Selenium and 1.6 times more Zinc than Oil-roasted Valencia Peanuts with Salt.
• While Oil-roasted Valencia Peanuts with Salt contain 85 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Valencia 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 1.3 times more Omega 6 and 1.2 times more Carbohydrate than Oil-roasted Valencia Peanuts with Salt.
• While Oil-roasted Valencia Peanuts with Salt contain 1.8 times more Saturated Fat and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Valencia Peanuts with Salt have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Valencia Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.