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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• 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 - Oil Roasted Sunflower Seeds or Oil-roasted Spanish Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Oil 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	27% 26g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	6.95% 9.04g	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	12% 4.6g	38g per day for Men 19-50 years
Protein	18% 10g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oil 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	13.5% 0.16mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 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	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 Spanish Peanuts	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	28.6% 201mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	7.07% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.21% 3.1mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	9.42% 1.04mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.025% 0.92g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.2 times more Vitamin B2, 4.9 times more Vitamin B5, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 3.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B1 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Oil-roasted Spanish Peanuts:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Copper, 1.8 times more Iron, 2.9 times more Phosphorus, 10.2 times more Selenium and 2.5 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.4 times more Magnesium and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 2 times more Omega 6 and 1.3 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat and Fiber per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.