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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Roasted Sunflower Seeds	Dry-roasted Peanuts	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	51% 0.66mg	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	34.4% 137μg	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% 0mg	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	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	67.4% 0.61mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	110% 2.53mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.069% 2.57g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B2, 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.
• While Dry-roasted Peanuts, no salt contain 1.4 times more Vitamin B1 and 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium, 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.
• While Dry-roasted Peanuts, no salt contain 1.4 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry-roasted Peanuts, no salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

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