Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts no Peanuts

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Oil Roasted Mixed Nuts no Peanuts: 48.8g

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

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	32% 5.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	8.36% 11g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	7.06% 2.7g	38g per day for Men 19-50 years
Protein	18% 10g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.054% 0.49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	6.75% 0.088mg	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	29.6% 119μg	6.83% 27.3μg	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	0.62% 0.56mg	0.27% 0.24mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	97% 0.88mg	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	27% 2.17mg	15.7% 1.25mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	33% 0.75mg	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	82.5% 577mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.36% 5.37mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	20.7% 2.27mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.042% 1.54g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts No Peanuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Oil Roasted Mixed Nuts no Peanuts?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:

• 300 calories of Oil Roasted Sunflower Seeds have 2.2 times more Vitamin B3, 7.5 times more Vitamin B5, 4.6 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Peanuts.
• While 300 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.5 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin B3
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:

• 300 calories of Oil Roasted Sunflower Seeds have 1.7 times more Iron, 1.4 times more Manganese and 2.6 times more Phosphorus than Oil Roasted Mixed Nuts no Peanuts.
• While 300 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.9 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Copper, Potassium and Zinc per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Mixed Nuts no Salt and Peanuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 3.2 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Oil Roasted Mixed Nuts no Peanuts.
• While 300 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3