Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	40% 1155kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	125% 21.3g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	58% 22g	37% 14g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	345% 51.8mg	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	185% 4.25mg	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	123% 859mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Vitamin B3, 11.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.3 times more Vitamin C and 3.4 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 3.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Oil Roasted Mixed Nuts:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.9 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.8 times more Selenium and 47.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Copper, Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have more Omega 3, 3 times more Omega 6 and 1.6 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 1.4 times more Saturated Fat and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.