Comparing Nutrients in 5 ounces Dry-roasted Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dry-roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	28.7% 832kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	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	9.6% 6.95g	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	% 6.95g	% 3.54g	g per day for Men 19-50 years
Fiber	31.3% 12g	32% 12g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	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	18% 0.22mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	34.4% 137μg	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% 0mg	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	46.6% 7mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	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	28% 2.24mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	73.5% 515mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dry-roasted Peanuts vs Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Dry-roasted Peanuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.7 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt have 1.7 times more Saturated Fat and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Omega 3 and 2.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.