Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Oil-roasted Spanish Peanuts

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Oil-roasted Spanish Peanuts: 86.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	43.7% 42.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	86.3% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	11.6% 15g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	25% 9.54g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	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	7.6% 0.091mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	27.2% 109μg	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	1.34% 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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	6% 60mg	8.64% 86.4mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	63.4% 0.57mg	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	41% 3.26mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	88.4% 2.03mg	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	142% 992mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	11.8% 6.48μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.35% 5.2mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Oil-roasted Spanish Peanuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B2, 5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Oil-roasted Spanish Peanuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Copper, 1.7 times more Iron, 3 times more Phosphorus, 10.5 times more Selenium and 2.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.4 times more Calcium and 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil-roasted Spanish Peanuts have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Omega 6, 1.4 times more Carbohydrate and 1.2 times more Fiber than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.5 times more Saturated Fat and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil-roasted Spanish Peanuts have similar amounts of Energy and Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.