Comparing Nutrients in 7 ounces With Peanuts Oil Roasted Mixed Nuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	41.5% 1205kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.8g	54.7% 71g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	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	% 8.24g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	27% 10.3g	38g per day for Men 19-50 years
Protein	71% 39.8g	170% 95g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	115% 1.5mg	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	41% 165μg	110% 441μg	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	1.1% 0.99mg	2.87% 2.58mg	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	103% 15.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	23.2% 232mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	378% 3.4mg	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	64.7% 5.18mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	170% 3.9mg	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	129% 905mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of With Peanuts Oil Roasted Mixed Nuts vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 16.9 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Sunflower Seed Flour provide similar amounts of Vitamin B3 per seven ounces.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for With Peanuts Oil Roasted Mixed Nuts vs Sunflower Seed Flour:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 9.4 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.9 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 1.7 times more Selenium and 1.5 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Sunflower Seed Flour contain similar levels of Calcium and Manganese per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.9 times more Energy, 33.5 times more Fat, 63.1 times more Saturated Fat, 41 times more Omega 3, 16.7 times more Omega 6 and 1.3 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.7 times more Carbohydrate and 2.4 times more Protein than With Peanuts Oil Roasted Mixed Nuts no Salt.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3