Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts no Peanuts

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Oil Roasted Mixed Nuts no Peanuts: 81.3g

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

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Oil Roasted Mixed Nuts no Peanuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	47% 45.7g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	53.3% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	14% 18g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	11.8% 4.47g	38g per day for Men 19-50 years
Protein	30.3% 17g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.09% 0.81μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	9.98% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	11.3% 0.15mg	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	49.4% 198μg	11.4% 45.5μg	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	1.03% 0.93mg	0.45% 0.41mg	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	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	162% 1.46mg	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	45% 3.6mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	54.7% 1.26mg	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	137% 962mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.069% 2.56g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts No Peanuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Oil Roasted Mixed Nuts no Peanuts?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:

• 500 calories of Oil Roasted Sunflower Seeds have 2.2 times more Vitamin B3, 7.5 times more Vitamin B5, 4.6 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Peanuts.
• While 500 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.5 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin B3
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts no Peanuts:

• 500 calories of Oil Roasted Sunflower Seeds have 1.7 times more Iron, 1.4 times more Manganese and 2.6 times more Phosphorus than Oil Roasted Mixed Nuts no Peanuts.
• While 500 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.9 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Copper, Potassium and Zinc per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Mixed Nuts no Salt and Peanuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 3.2 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Oil Roasted Mixed Nuts no Peanuts.
• While 500 kcal of Oil Roasted Mixed Nuts no Salt and Peanuts contain 3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3