Comparing Nutrients in 7 ounces Oil-Roasted Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1189kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	49% 18.7g	45% 17g	38g per day for Men 19-50 years
Protein	99% 55.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	205% 2.67mg	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	113% 450μg	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	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	91% 13.7mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 121mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Oil-Roasted Peanuts no Salt have 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.4 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 5.1 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 16.1 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil-Roasted Peanuts no Salt have 1.9 times more Saturated Fat, 1.6 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 7 oz.
• Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.