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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• 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 - Roasted Sunflower Seeds or Oil-roasted Spanish Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Roasted 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	26.5% 25.7g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	6.95% 9.04g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	12% 4.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	28.6% 201mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.21% 3.1mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	9.42% 1.04mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.025% 0.92g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B2, 5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Oil-roasted Spanish Peanuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Copper, 1.7 times more Iron, 3 times more Phosphorus, 10.5 times more Selenium and 2.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.4 times more Calcium and 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil-roasted Spanish Peanuts have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Omega 6, 1.4 times more Carbohydrate and 1.2 times more Fiber than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.5 times more Saturated Fat and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil-roasted Spanish Peanuts have similar amounts of Energy and Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.