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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39.6% 1147kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	46.5% 17.7g	55.4% 21g	38g per day for Men 19-50 years
Protein	92% 51.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Oil 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	45.6% 0.55mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	282% 155μg	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	119% 13mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Oil-roasted Virginia Peanuts have 3.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B2, 5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Oil-roasted Virginia Peanuts as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Oil-roasted Virginia Peanuts have 1.5 times more Magnesium, 1.3 times more Potassium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Copper, 2.6 times more Iron, 2.3 times more Phosphorus and 10.4 times more Selenium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil-roasted Virginia Peanuts have 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Omega 3 and 2.3 times more Omega 6 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Fiber per 7 oz.
• Both Oil-roasted Virginia Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.