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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	71% 39.8g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Roasted 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	31.3% 0.38mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	41% 165μg	118% 470μg	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	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	103% 15.5mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.2% 232mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	129% 905mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	286% 157μg	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	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.8 times more Vitamin B1 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9, 2.8 times more Vitamin C and 3.3 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.7 times more Calcium and 1.8 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 1.7 times more Saturated Fat and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Omega 6 and 1.6 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 7 oz.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.