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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Toasted Sunflower Seeds	With Peanuts Oil 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	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	38.6% 12.3g	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	121% 20.5g	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	23% 30g	130g per day for Men 19-50 years
Sugars	NA	8.1% 5.9g	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	% 5.9g	g per day for Men 19-50 years
Fiber	43% 16.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	With Peanuts Oil 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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	38.4% 0.5mg	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	29.4% 118μg	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	0.79% 0.71mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	143% 1.3mg	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	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	126% 2.9mg	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	92% 646mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	NA	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS With Peanuts Oil 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 Oil 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 Oil Roasted Mixed Nuts:

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 1.8 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as With Peanuts Oil 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 Oil Roasted Mixed Nuts:

• 5 ounces of Toasted Sunflower Seeds have 2 times more Copper, 2.6 times more Iron, 2.5 times more Phosphorus and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 2.1 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 Oil 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 2.6 times more Omega 6 and 1.6 times more Fiber than With Peanuts Oil Roasted Mixed Nuts.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 1.5 times more Saturated Fat than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and With Peanuts Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per five ounces.