Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	40% 1155kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	58% 22g	49% 18.7g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	118% 1.06mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Oil-roasted Peanuts with Dalt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B1, 2.8 times more Vitamin B2, 5.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 1.8 times more Vitamin C, 3.8 times more Vitamin E and more Vitamin K than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 2 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Peanuts with Salt 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 Peanuts with Dalt:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Copper, 2.5 times more Iron, 2.9 times more Phosphorus, 24 times more Selenium and 1.6 times more Zinc than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.4 times more Magnesium and 106.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil-roasted Peanuts with Salt have similar amounts of Calcium, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Omega 3, 2.2 times more Omega 6 and 1.6 times more Carbohydrate than Oil-roasted Peanuts with Salt.
• While Oil-roasted Peanuts with Salt contain 1.7 times more Saturated Fat, 1.5 times more Sugars and 1.5 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil-roasted Peanuts with Salt have similar amounts of Energy, Fat and Fiber per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.