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

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dry-roasted Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.7% 832kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	26.2% 34g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	5.34% 3.87g	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	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Roasted 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	18% 0.22mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	87.7% 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	34.4% 137μg	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	288% 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	28% 2.24mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	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	73.5% 515mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts, no salt have 1.4 times more Vitamin B1 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 5.3 times more Vitamin E and more Vitamin K than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry-roasted Peanuts, no salt have 1.4 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.3 times more Copper, 2.4 times more Iron, 3.2 times more Phosphorus, 1.3 times more Potassium, 8.5 times more Selenium and 1.9 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt have 1.5 times more Saturated Fat, 1.8 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Omega 3, 3.4 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Carbohydrate per 5 oz.
• Both Dry-roasted Peanuts, no salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.