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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.3% 819kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	122% 20.8g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	NA	0% 0g	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	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	33% 12.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Oil 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	32.6% 0.39mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	86.4% 1.12mg	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	44.3% 177μg	83% 332μg	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	1.73% 1.56mg	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	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 122mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	284% 2.56mg	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	29.6% 2.37mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	128% 2.95mg	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	102% 717mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	27% 924mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	202% 111μg	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	85.3% 9.4mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 3.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Oil-roasted Virginia Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil-roasted Virginia Peanuts have 1.5 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 2.6 times more Iron, 2.3 times more Phosphorus and 10.4 times more Selenium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil-roasted Virginia Peanuts have 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Omega 3 and 2.3 times more Omega 6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 5 oz.
• Both Oil-roasted Virginia Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.