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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Toasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	78% 76g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	35.5% 11.4g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	81.3% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	NA	9.78% 7.1g	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	% 7.1g	g per day for Men 19-50 years
Fiber	43% 16.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	49.4% 27.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	39.3% 0.51mg	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	84.3% 337μg	21.3% 85μg	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	1.26% 1.13mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	239% 2.15mg	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	121% 9.65mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	76.6% 322mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	161% 3.7mg	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% 1641mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	27% 911mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.082% 3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Sunflower Seeds have 2.2 times more Vitamin B6 and 4 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts provide similar amounts of Vitamin B1 per five ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 1.2 times more Copper, 1.8 times more Iron, 2.6 times more Phosphorus and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.5 times more Calcium, 1.8 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 3.8 times more Omega 6 and 1.8 times more Fiber than With Peanuts Dry Roasted Mixed Nuts.
• While 5 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.3 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per five ounces.