Comparing Nutrients in 5 ounces With Peanuts Dry Roasted Mixed Nuts with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 842kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	25% 32.4g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil 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	23.6% 0.28mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	86.4% 1.12mg	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	17.7% 71μg	83% 332μg	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	0.63% 0.57mg	1.73% 1.56mg	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	103% 15.5mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	284% 2.56mg	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	65.6% 5.24mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	76% 319mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	128% 2.95mg	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	88% 617mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	29% 982mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.067% 2.5g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts with Salt VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 4.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 2.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.3 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for With Peanuts Dry Roasted Mixed Nuts with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 1.8 times more Magnesium, 1.4 times more Potassium and 115 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 2.6 times more Phosphorus, 10.4 times more Selenium and 1.4 times more Zinc than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have 2.3 times more Omega 3 and 1.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.2 times more Omega 6 than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.