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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Oil-roasted Peanuts with Dalt: 83.5g

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

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	45% 44g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	22.6% 7.22g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	74.2% 12.6g	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	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	4.8% 3.5g	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	0.092% 0.067g	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	% 0.067g	g per day for Men 19-50 years
Sucrose	% 2g	% 3.36g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	20.6% 7.85g	38g per day for Men 19-50 years
Protein	30.3% 17g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	29.6% 0.38mg	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	25% 100μg	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	0.74% 0.67mg	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	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	49.4% 0.44mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	67% 1.54mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	18% 267mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.8 times more Vitamin B1, 3.2 times more Vitamin B2, 5.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 5.3 times more Vitamin E than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Peanuts with 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 Oil Roasted Sunflower Seeds vs Oil-roasted Peanuts with Dalt:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 2.9 times more Phosphorus, 24 times more Selenium and 1.6 times more Zinc than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.4 times more Magnesium, 1.5 times more Potassium and 105.4 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Peanuts with Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Omega 6 and 1.5 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Peanuts with Salt have similar amounts of Energy, Fat, Saturated Fat and Fiber per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Peanuts with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.