Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Roasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	28.4% 825kcal	29% 842kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	27.6% 36g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	9.4% 6.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	49% 27.4g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	32.3% 0.42mg	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	84% 336μg	17.7% 71μg	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	2.2% 2mg	0.63% 0.57mg	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	247% 37mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	201% 1.8mg	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	67.3% 5.4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	119% 2.75mg	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	234% 1637mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.067% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS With Peanuts Dry Roasted Mixed Nuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 5 ounces of Roasted Sunflower Seeds have 1.2 times more Vitamin B2, 1.5 times more Vitamin B3, 5.9 times more Vitamin B5, 2.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 2.4 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.9 times more Vitamin B1 and 4.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 5 ounces of Roasted Sunflower Seeds have 1.4 times more Copper, 2.7 times more Phosphorus, 1.2 times more Potassium, 10.6 times more Selenium and 1.4 times more Zinc than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.7 times more Magnesium and 115 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts with Salt contain similar levels of Calcium, Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 3.1 times more Omega 6 and 1.2 times more Fiber than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.8 times more Omega 3 and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per five ounces.