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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	29% 839kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	33% 12.6g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	28% 0.36mg	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	83% 332μg	44.7% 179μg	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	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	104% 0.94mg	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	76% 6.07mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	145% 3.34mg	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	231% 1615mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	19.3% 10.6μg	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	67% 7.4mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.068% 2.52g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.3 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 Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 3.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Copper, 1.9 times more Iron, 2.9 times more Phosphorus, 10.4 times more Selenium and 2.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.3 times more Magnesium and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Calcium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 8.1 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat and Fiber per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.