Comparing Nutrients in 7 ounces Virginia Peanuts VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Virginia Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.5% 1117kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.2% 33g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	44.4% 17g	58% 22g	38g per day for Men 19-50 years
Protein	89.3% 50g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	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	108% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.6mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 474μg	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	86.8% 13mg	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

	Virginia Peanuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.7% 177mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	63.3% 5.06mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	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	108% 754mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	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	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 6.2 times more Vitamin B1 and 1.8 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 4 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 4 times more Vitamin E and more Vitamin K than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Virginia Peanuts 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 Virginia Peanuts vs Roasted Sunflower Seeds:

• Raw Virginia Peanuts have 1.3 times more Calcium and 1.3 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.5 times more Iron, 3 times more Phosphorus and 11.2 times more Selenium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Virginia Peanuts have 1.2 times more Saturated Fat, 1.4 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Omega 3, 2.2 times more Omega 6, 1.5 times more Carbohydrate and 1.3 times more Fiber than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 7 oz.
• Both Raw Virginia Peanuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.