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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 860kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	78% 76g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	81.3% 14g	192% 32.7g	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	22% 28.3g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	24% 9.07g	32% 12g	38g per day for Men 19-50 years
Protein	49.4% 27.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	76.6% 322mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.082% 3g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• With Peanuts Dry Roasted Mixed Nuts no Salt have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 1.3 times more Vitamin B3, 3.7 times more Vitamin B6, 3.8 times more Vitamin B9, 1.8 times more Vitamin C and 5.7 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• With Peanuts Dry Roasted Mixed Nuts no Salt have 1.3 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus and 5.7 times more Selenium than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• With Peanuts Dry Roasted Mixed Nuts no Salt have 1.8 times more Saturated Fat, 1.4 times more Omega 3 and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Omega 6 and 1.3 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 5 oz.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.