Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts no Peanuts VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1220kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	44% 14g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	28.7% 11g	55.4% 21g	38g per day for Men 19-50 years
Protein	55% 30.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	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	83.3% 1mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	1.1% 0.99mg	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	NA	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 no Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	398% 3.58mg	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	63.8% 5.1mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	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

Lets compare vitamin content per 7 ounces of Oil Roasted Mixed Nuts no Peanuts vs Oil Roasted Sunflower Seeds:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B3, 7.2 times more Vitamin B5, 4.4 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.2 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Mixed Nuts no Peanuts vs Oil Roasted Sunflower Seeds:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.2 times more Calcium and 2 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Iron, 1.3 times more Manganese and 2.5 times more Phosphorus than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts have 1.3 times more Saturated Fat and 3.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.