Comparing Nutrients in 7 ounces Sunflower Seeds VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Sunflower Seeds	Virginia Peanuts	Recommended Dietary Allowance
Energy	40% 1159kcal	38.5% 1117kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	25.2% 33g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	11% 7.84g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	44.4% 17g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	153% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	53% 0.69mg	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	113% 450μg	119% 474μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	86.8% 13mg	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

	Sunflower Seeds	Virginia Peanuts	Recommended Dietary Allowance
Calcium	15.5% 155mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	245% 2.2mg	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	130% 10.4mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	146% 3.37mg	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	187% 1310mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.37% 13.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2, 3.9 times more Vitamin B6, more Vitamin C and 5.4 times more Vitamin E than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Virginia Peanuts have similar amounts of Vitamin B9 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Virginia Peanuts:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.7 times more Phosphorus and 7.5 times more Selenium than Raw Virginia Peanuts.
• Both Dried Sunflower Seed Kernels and Raw Virginia Peanuts have similar amounts of Calcium, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 3.2 times more Omega 3, 1.6 times more Omega 6 and 1.2 times more Carbohydrate than Raw Virginia Peanuts.
• While Raw Virginia Peanuts contain 1.4 times more Saturated Fat and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Virginia Peanuts have similar amounts of Energy, Fat, Fiber and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Virginia Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.