Comparing Nutrients in 500 calories Dry-roasted Peanuts VS Toasted Sunflower Seeds

Weight per 500 calories

• Dry-roasted Peanuts: 85.2g
• Toasted Sunflower Seeds: 80.8g

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

Which food has more nutrients per 500 calories - Dry-roasted Peanuts or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.28g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.17g	NA	g per day for Men 19-50 years
Fiber	19% 7.16g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	50% 0.65mg	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	20.7% 82.6μg	48% 192μg	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% 0mg	1.26% 1.13mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	165% 1.5mg	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	17% 1.35mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	74.2% 1.7mg	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	44% 309mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.92μg	NA	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dry-roasted Peanuts vs Toasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 3.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 1.4 times more Vitamin B2, 6.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry-roasted Peanuts vs Toasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 1.5 times more Magnesium and 1.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Copper, 4.1 times more Iron, 3 times more Phosphorus and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 500 kcal.
• Both Dry-roasted Peanuts, no salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry-roasted Peanuts, no salt have 1.4 times more Saturated Fat and 1.5 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Dry-roasted Peanuts, no salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.