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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	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	73% 71g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	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	27.3% 35.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	10% 7.4g	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	0.078% 0.057g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	% 3.54g	g per day for Men 19-50 years
Fiber	26.5% 10g	32% 12g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 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	37% 147μg	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	0.94% 0.85mg	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	72.6% 11mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.4% 184mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.34mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	87.7% 614mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 4.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9, 2.3 times more Vitamin C and 4.6 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 5 oz.
• Both Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Sunflower Seeds:

• Lightly Salted Oil Roasted Mixed Nuts have 1.7 times more Calcium, 2.6 times more Selenium and 15.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Lightly Salted Oil Roasted Mixed Nuts have 1.6 times more Saturated Fat, 1.3 times more Carbohydrate and 2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Omega 3 and 2.1 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 5 oz.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.