Comparing Nutrients in 7 ounces Defatted Peanut Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Defatted Peanut Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.4% 649kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	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	82.5% 31.4g	58% 22g	38g per day for Men 19-50 years
Protein	185% 104g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	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	116% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	335% 53.6mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	123% 492μg	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	0% 0mg	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	0.66% 0.099mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	52% 4.17mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	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	215% 1508mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	24% 357mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Defatted Peanut Flour vs Roasted Sunflower Seeds:

• Defatted Peanut Flour has 6.6 times more Vitamin B1, 2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C, 522 times more Vitamin E and more Vitamin K than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Defatted Peanut Flour 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 Defatted Peanut Flour vs Roasted Sunflower Seeds:

• Defatted Peanut Flour has 2 times more Calcium, 2.9 times more Magnesium, 2.3 times more Manganese, 1.5 times more Potassium and 60 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Iron, 1.5 times more Phosphorus and 11.2 times more Selenium than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Defatted Peanut Flour has 1.4 times more Carbohydrate, 3 times more Sugars, 1.4 times more Fiber and 2.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 90.5 times more Fat, 82.8 times more Saturated Fat, more Omega 3 and 229.2 times more Omega 6 than Defatted Peanut Flour .
• Both Defatted Peanut Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.