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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1220kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	37% 12g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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% 44g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	60% 23g	38g per day for Men 19-50 years
Protein	55% 30.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	1.1% 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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	63.8% 5.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Mixed Nuts no Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Toasted Sunflower Seeds:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 7.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Toasted Sunflower Seeds:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.9 times more Calcium and 1.9 times more Magnesium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Iron, 1.4 times more Manganese and 2.6 times more Phosphorus than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Toasted Sunflower Seeds contain similar levels of Copper, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.5 times more Saturated Fat and 3.2 times more Omega 3 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Omega 6 and 2.1 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Carbohydrate and Protein per seven ounces.