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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	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	73% 71g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	10% 7.4g	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	0.078% 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	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	43% 16.3g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 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	37% 147μg	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	0.94% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.4% 184mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	87.7% 614mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	NA	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.038% 1.4g	3700g per day for Men 19-50 years

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

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

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 11.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 5 ounces of Oil Roasted Mixed Nuts have 2.3 times more Calcium, 2.1 times more Magnesium, 1.5 times more Potassium and 47.7 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Iron and 2.7 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Copper, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Mixed Nuts have 1.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain more Omega 3, 3.5 times more Omega 6 and 1.6 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Protein per five ounces.
• 5 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3