Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	40.5% 1175kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	130% 22g	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% 44g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	28.7% 11g	38g per day for Men 19-50 years
Protein	71% 40g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil Roasted Mixed Nuts no Peanuts	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	27.5% 0.36mg	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	27.8% 111μg	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	1.1% 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	481% 72mg	NA	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 no Peanuts	Recommended Dietary Allowance
Calcium	17.3% 173mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	396% 3.56mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	133% 3.07mg	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	84% 9.25mg	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 no Peanuts 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 no Peanuts 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 no Peanuts:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Vitamin B3, 7.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil Roasted Mixed Nuts no Salt and Peanuts 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 no Peanuts:

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.1 times more Omega 6, 1.9 times more Fiber and 1.3 times more Protein than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.3 times more Saturated Fat and 3.1 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.