Comparing Nutrients in 5 ounces With Peanuts Dry Roasted Mixed Nuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	29.7% 860kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	78% 76g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.4g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	81.3% 14g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	39% 50.8g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	49.4% 27.6g	122% 68g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	82% 1.07mg	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	21.3% 85μg	78.7% 315μg	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	1.26% 1.13mg	2.05% 1.84mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	270% 2.43mg	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	66% 5.3mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	76.6% 322mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	122% 2.8mg	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	88.7% 621mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.082% 3g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of With Peanuts Dry Roasted Mixed Nuts versus 5 oz of Sunflower Seed Flour 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 vs Sunflower Seed Flour:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.5 times more Vitamin B2 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 10.6 times more Vitamin B1, 2.1 times more Vitamin B6 and 3.7 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Sunflower Seed Flour provide similar amounts of Vitamin B3 per five ounces.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Partially Defatted Sunflower Seed Flour 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 vs Sunflower Seed Flour:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.3 times more Manganese and 9.6 times more Potassium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus and 6.3 times more Selenium than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Sunflower Seed Flour contain similar levels of Copper and Zinc per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.9 times more Energy, 33.2 times more Fat, 58 times more Saturated Fat, 41 times more Omega 3, 11.2 times more Omega 6 and 1.2 times more Fiber than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Carbohydrate and 2.5 times more Protein than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3