Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS With Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%

Macro Nutrients

	Roasted Sunflower Seeds	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	40% 1155kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	169% 28.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	32% 41.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	11.4% 8.24g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	58% 22g	36.6% 14g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	53.7% 0.7mg	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	118% 470μg	41% 165μg	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	1.1% 0.99mg	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	345% 51.8mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	200% 1.8mg	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	94% 7.54mg	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	176% 4.05mg	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	327% 2292mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS With Peanuts Oil Roasted Mixed Nuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of With Peanuts Oil Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs With Peanuts Oil Roasted Mixed Nuts with Salt:

• 7 ounces of Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin B9 and 3.3 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 1.8 times more Vitamin B1 and 2.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and With Peanuts Oil Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as With Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs With Peanuts Oil Roasted Mixed Nuts with Salt:

• 7 ounces of Roasted Sunflower Seeds have 2 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 1.7 times more Calcium, 1.8 times more Magnesium and 91 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and With Peanuts Oil Roasted Mixed Nuts with Salt contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 2.3 times more Omega 6 and 1.6 times more Fiber than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 1.7 times more Saturated Fat and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and With Peanuts Oil Roasted Mixed Nuts with Salt offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per seven ounces.