Comparing Nutrients in 7 ounces Oil-roasted Virginia Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	39.6% 1147kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	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	30.3% 39.4g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	46.5% 17.7g	45% 17g	38g per day for Men 19-50 years
Protein	92% 51.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia 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	45.6% 0.55mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	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	62% 248μg	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	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	NA	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	41.4% 3.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	143% 1004mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	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	119% 13mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 1.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Dried 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 Virginia Peanuts vs Sunflower Seeds:

• Oil-roasted Virginia Peanuts have 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus and 7.1 times more Selenium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Dried Sunflower Seed Kernels have similar amounts of Calcium, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil-roasted Virginia Peanuts have 1.4 times more Saturated Fat and 1.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Omega 3 and 1.6 times more Omega 6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Fiber per 7 oz.
• Both Oil-roasted Virginia Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.