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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	With Peanuts Oil 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	79% 76.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	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	121% 20.5g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22.5% 29g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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	% 5.9g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	43% 16.3g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil 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	22.3% 0.27mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	29.4% 118μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.6% 166mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	46.2% 3.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	92% 646mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.038% 1.4g	3700g per day for Men 19-50 years

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

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

• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.8 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil 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 Oil Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have 2.1 times more Calcium, 1.8 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.6 times more Iron, 2.5 times more Phosphorus and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.5 times more Saturated Fat than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Omega 6 and 1.6 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per five ounces.