Comparing Nutrients in 7 ounces Oil-Roasted Peanuts VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Oil-Roasted Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	41% 1189kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.3% 30.3g	54.7% 71g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	49% 18.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	99% 55.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	115% 1.5mg	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	59.5% 238μg	110% 441μg	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	1.76% 1.6mg	2.87% 2.58mg	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	91% 13.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12% 121mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	378% 3.4mg	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	37.7% 3mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	170% 3.9mg	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	113% 788mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-Roasted Peanuts VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil-Roasted Peanuts versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil-Roasted Peanuts vs Sunflower Seed Flour:

• 7 ounces of Oil-Roasted Peanuts have 1.9 times more Vitamin B3 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 37.5 times more Vitamin B1, 3 times more Vitamin B2, 5.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-Roasted Peanuts vs Sunflower Seed Flour:

• 7 ounces of Oil-Roasted Peanuts have 10.8 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.9 times more Calcium, 3.2 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 1.7 times more Phosphorus, 17.6 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts and Sunflower Seed Flour contain similar levels of Manganese per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-Roasted Peanuts have 1.8 times more Energy, 32.6 times more Fat, 62.9 times more Saturated Fat, 19 times more Omega 3, 17.4 times more Omega 6 and 1.8 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2.3 times more Carbohydrate and 1.7 times more Protein than Oil-Roasted Peanuts no Salt.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3