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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	29.7% 860kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.5g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	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	121% 20.5g	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	23% 30g	22% 28.3g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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	% 5.9g	% 3.54g	g per day for Men 19-50 years
Fiber	26% 9.92g	32% 12g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil 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	22.3% 0.27mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	29.4% 118μg	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	0.79% 0.71mg	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	74% 11mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.6% 166mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	46.2% 3.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	92% 646mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B6, 2.7 times more Vitamin B9, 2.8 times more Vitamin C and 4.5 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both With Peanuts Oil 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 Oil Roasted Mixed Nuts vs Sunflower Seeds:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.5 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.5 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2 times more Saturated Fat, 1.4 times more Omega 3 and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.