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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil Roasted Mixed Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	35% 45.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	8.5% 6.17g	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	0.11% 0.079g	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	% 0.22g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 4.7g	g per day for Men 19-50 years
Fiber	37% 14g	55.4% 21g	38g per day for Men 19-50 years
Protein	63.3% 35.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	121% 1.57mg	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	51.6% 206μg	116% 464μg	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	1.32% 1.2mg	2.43% 2.2mg	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	102% 15.2mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.8% 258mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	128% 10.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	179% 4.13mg	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	123% 859mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.07mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Oil Roasted Sunflower Seeds per 7 oz

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

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

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B3, 11.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.7 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Mixed Nuts have 1.5 times more Calcium, 1.2 times more Iron, 2.2 times more Magnesium, 1.5 times more Potassium, 1.8 times more Selenium and 47.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Sunflower Seeds contain similar levels of Copper, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts have 1.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain more Omega 3, 3.2 times more Omega 6 and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3