Comparing Nutrients in 500 calories Peanuts VS Sunflower Seed Flour

Weight per 500 calories

• Peanuts: 88.2g
• Sunflower Seed Flour: 153g

Peanuts have 1.7 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Peanuts or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.8% 43.4g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	42.3% 55g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	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	19.7% 7.5g	21% 7.98g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.5% 10.6mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	89% 1.15mg	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	53% 212μg	85% 340μg	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	2.2% 2mg	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	49% 7.35mg	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

	Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	8.1% 81mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	292% 2.63mg	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	50.5% 4.04mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	35.3% 148mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	132% 3.03mg	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	47.4% 332mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.31% 11.5g	3700g per day for Men 19-50 years

Peanuts VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Peanuts or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Peanuts vs Sunflower Seed Flour:

• 500 kcal of Partially Defatted Sunflower Seed Flour contain 8.7 times more Vitamin B1, 3.4 times more Vitamin B2, 6.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Peanuts.
• Both Peanuts and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Peanuts have insufficient amounts of Vitamin B2
• Both Raw Peanuts as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Peanuts vs Sunflower Seed Flour:

• 500 calories of Peanuts have 6 times more Potassium than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 2.2 times more Calcium, 2.6 times more Copper, 2.5 times more Iron, 3.6 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 14.1 times more Selenium and 2.6 times more Zinc than Raw Peanuts.
• 500 calories of Peanuts lack sufficient amounts of Calcium
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Peanuts have 17.6 times more Fat, 26.2 times more Saturated Fat and 10.3 times more Omega 6 than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 3.9 times more Carbohydrate and 3.2 times more Protein than Raw Peanuts.
• Both Peanuts and Sunflower Seed Flour offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Raw Peanuts as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 500 calories.