Comparing Nutrients in 500 calories Sunflower Seeds VS Oil-roasted Virginia Peanuts with Salt

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Oil-roasted Virginia Peanuts with Salt: 86.5g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Oil-roasted Virginia Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%

Macro Nutrients

	Sunflower Seeds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.03% 0.016g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	74.5% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.2% 17g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.45% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	17% 0.22mg	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	48.6% 194μg	27% 108μg	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	1.33% 1.2mg	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	201% 30mg	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

	Sunflower Seeds	Oil-roasted Virginia Peanuts with Salt	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	7.44% 74.4mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	122% 1.1mg	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	56% 4.5mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	75.5% 1.74mg	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	80.7% 565mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	11.8% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	52% 5.73mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.051% 1.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Oil-roasted Virginia Peanuts with Salt:

• Dried Sunflower Seed Kernels have 5.3 times more Vitamin B1, 3.1 times more Vitamin B2, 5.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.8 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Virginia Peanuts with Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Oil-roasted Virginia Peanuts with Salt:

• Dried Sunflower Seed Kernels have 1.4 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 7 times more Selenium than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 48.6 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Virginia Peanuts with Salt have similar amounts of Calcium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 1.6 times more Omega 6 than Oil-roasted Virginia Peanuts with Salt.
• While Oil-roasted Virginia Peanuts with Salt contain 1.4 times more Saturated Fat and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil-roasted Virginia Peanuts with Salt have similar amounts of Energy, Fat, Carbohydrate and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Oil-roasted Virginia Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.