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

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.5% 1117kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	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	25.2% 33g	35% 45.4g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	44.4% 17g	55.4% 21g	38g per day for Men 19-50 years
Protein	89.3% 50g	71% 40g	56g per day for Men 19-50 years

Vitamins

	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	108% 1.3mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.6mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	119% 474μg	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	86.8% 13mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.7% 177mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	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	63.3% 5.06mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	146% 3.37mg	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	108% 754mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 2 times more Vitamin B1 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B2, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 5.5 times more Vitamin E and more Vitamin K than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 7 oz.
• Both Raw 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 Virginia Peanuts vs Oil Roasted Sunflower Seeds:

• Raw Virginia Peanuts have 1.3 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 1.7 times more Iron, 3 times more Phosphorus and 11 times more Selenium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Virginia Peanuts have 1.3 times more Sugars and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Omega 3, 2.3 times more Omega 6 and 1.4 times more Carbohydrate than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Fiber per 7 oz.
• Both Raw Virginia Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.