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

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.7% 832kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	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	9.6% 6.95g	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	% 6.95g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	43% 16.3g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	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	18% 0.22mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	34.4% 137μg	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% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	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	28% 2.24mg	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Dry-roasted Peanuts, no salt have 3.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Toasted 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 Toasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 1.4 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.3 times more Copper, 4.3 times more Iron, 3.2 times more Phosphorus and 1.9 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted 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 1.3 times more Saturated Fat and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Omega 3, 3.8 times more Omega 6 and 1.4 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted 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 Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.