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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 860kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	78% 76g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.4g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	81.3% 14g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	49.4% 27.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Toasted 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	35.4% 0.43mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	87.8% 1.14mg	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	84.3% 337μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	76.6% 322mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.082% 3g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Toasted Sunflower Seeds per 5 oz

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

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B6 and 4 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.5 times more Calcium, 1.8 times more Magnesium, 1.2 times more Manganese and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Iron, 2.6 times more Phosphorus and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.3 times more Saturated Fat than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Omega 6 and 1.8 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per five ounces.