Comparing Nutrients in 7 ounces With Peanuts Dry Roasted Mixed Nuts VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	37% 12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	31.4% 41g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	60% 23g	38g per day for Men 19-50 years
Protein	69% 38.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	123% 1.6mg	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	29.8% 119μg	118% 472μg	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	1.76% 1.6mg	3.1% 2.78mg	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	81% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	404% 3.64mg	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	93% 7.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	182% 4.2mg	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	124% 869mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of With Peanuts Dry Roasted Mixed Nuts versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of With Peanuts Dry Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B6 and 4 times more Vitamin B9 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for With Peanuts Dry Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.5 times more Calcium, 1.8 times more Magnesium, 1.2 times more Manganese and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Iron, 2.6 times more Phosphorus and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.3 times more Saturated Fat than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Omega 6 and 1.8 times more Fiber than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per seven ounces.