Comparing Nutrients in 500 calories Peanuts VS Roasted Sunflower Seeds

Weight per 500 calories

• Peanuts: 88.2g
• Roasted Sunflower Seeds: 86g

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

Which food has more nutrients per 500 calories - Peanuts or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.8% 43.4g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	80.7% 13.7g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	3.23% 2.35g	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	25% 9.54g	38g per day for Men 19-50 years
Protein	40.6% 22.8g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Roasted 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	47% 0.56mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.5% 10.6mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.1% 81mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	35.3% 148mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peanuts vs Roasted Sunflower Seeds:

• Raw Peanuts have 6.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B2, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.1 times more Vitamin E than Raw Peanuts.
• Both Raw Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Peanuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Peanuts vs Roasted Sunflower Seeds:

• Raw Peanuts have 1.3 times more Calcium, 1.2 times more Iron and 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 3 times more Phosphorus, 10.7 times more Selenium and 1.6 times more Zinc than Raw Peanuts.
• Both Raw Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Peanuts have 1.2 times more Saturated Fat, 1.8 times more Sugars and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Raw Peanuts.
• Both Raw Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 500 kcal.
• Both Raw Peanuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.