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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	38% 49.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 0.22g	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	37% 14g	38g per day for Men 19-50 years
Protein	71% 40g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	123% 859mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.17% 6.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Oil 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 Oil Roasted Mixed Nuts:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Vitamin B3, 11.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.3 times more Vitamin B9 and 4.7 times more Vitamin E than Oil Roasted Mixed Nuts.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Phosphorus than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.5 times more Calcium, 2.2 times more Magnesium, 1.5 times more Potassium, 1.8 times more Selenium and 47.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts contain similar levels of Copper, Iron, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have more Omega 3, 3.2 times more Omega 6 and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per seven ounces.
• 7 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3