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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	49.7% 16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	13.7% 9.92g	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	0% 0g	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	% 1.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 9.92g	g per day for Men 19-50 years
Fiber	55.4% 21g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	71% 40g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	55% 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	116% 464μg	29.8% 119μg	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	2.43% 2.2mg	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	481% 72mg	81% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	335% 3mg	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	106% 8.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	225% 5.18mg	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	323% 2260mg	124% 869mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	37.5% 1276mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.11% 4.23g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Vitamin B6, 3.9 times more Vitamin B9 and 5.9 times more Vitamin E than With Peanuts Dry Roasted Mixed Nuts.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts provide similar amounts of Vitamin B1 per seven ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as With Peanuts Dry Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Phosphorus, 8.4 times more Selenium and 1.3 times more Zinc than With Peanuts Dry Roasted Mixed Nuts.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.8 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts contain similar levels of Calcium, Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.5 times more Omega 6 and 1.7 times more Fiber than With Peanuts Dry Roasted Mixed Nuts.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 1.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and With Peanuts Dry Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate and Protein per seven ounces.