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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Oil-roasted Valencia Peanuts: 51g

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

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Oil-roasted Valencia Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	12.6% 4.02g	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	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	9.54% 12.4g	6.4% 8.3g	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% 4.53g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil-roasted Valencia 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	3.82% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	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 Valencia Peanuts	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	6.95% 3.82μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.2% 3.06mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.029% 1.08g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Oil-roasted Valencia Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Oil-roasted Valencia Peanuts?

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

• 300 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B2, 5.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Valencia Peanuts.
• While 300 kcal of Oil-roasted Valencia Peanuts contain 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin B2
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 2.2 times more Copper, 2.3 times more Iron, 1.2 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Potassium, 10.7 times more Selenium and 1.7 times more Zinc than Oil-roasted Valencia Peanuts.
• Both Roasted Sunflower Seeds and Oil-roasted Valencia Peanuts contain similar levels of Magnesium per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Valencia Peanuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 1.9 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Oil-roasted Valencia Peanuts.
• While 300 kcal of Oil-roasted Valencia Peanuts contain 1.5 times more Saturated Fat and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oil-roasted Valencia Peanuts offer comparable quantities of Energy and Fat per 300 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3 in 300 calories.