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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Dry-roasted Peanuts: 51g

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

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Dry-roasted Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	29.2% 4.97g	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	3.45% 2.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 2.5g	g per day for Men 19-50 years
Fiber	14% 5.37g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	18% 10g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	6.47% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	18.3% 0.24mg	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	12.4% 49.6μg	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% 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	123% 18.4mg	16.8% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	24.3% 0.22mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	39.7% 0.91mg	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	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	8.64% 4.75μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.2% 3.07mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.025% 0.93g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 6.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 7.3 times more Vitamin E than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 3.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Calcium, 4.2 times more Copper, 2.7 times more Iron, 3.1 times more Phosphorus, 8.3 times more Selenium and 1.9 times more Zinc than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.4 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 3.5 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Dry-roasted Peanuts, no salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.