Comparing Nutrients in 5 ounces Oil-Roasted Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	29.3% 849kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	16.6% 21.6g	22% 28.3g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	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	0.16% 0.11g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	% 3.54g	g per day for Men 19-50 years
Fiber	35% 13.3g	32% 12g	38g per day for Men 19-50 years
Protein	71% 39.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oil-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	10% 0.12mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	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	42.5% 170μg	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	1.26% 1.13mg	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	65.3% 9.8mg	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

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	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	27% 2.15mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	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	80.4% 563mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	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	42.3% 4.65mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.4 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 5.1 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Oil-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 Oil-Roasted Peanuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 16.1 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-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:

• Oil-Roasted Peanuts no Salt have 1.9 times more Saturated Fat, 1.6 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 5 oz.
• Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.