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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	42.4% 1228kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	38% 49.6g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	37% 14g	38g per day for Men 19-50 years
Protein	61% 34g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	NA	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	123% 859mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.17% 6.25g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Toasted Sunflower Seeds have 2.1 times more Vitamin B3, 11.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oil Roasted Mixed Nuts.
• Both Toasted Sunflower Seeds and Oil Roasted Mixed Nuts provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Oil Roasted Mixed Nuts:

• 7 ounces of Toasted Sunflower Seeds have 1.3 times more Iron and 2.7 times more Phosphorus than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 2.3 times more Calcium, 2.1 times more Magnesium, 1.5 times more Potassium and 47.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oil Roasted Mixed Nuts contain similar levels of Copper, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have more Omega 3, 3.5 times more Omega 6 and 1.6 times more Fiber than Oil Roasted Mixed Nuts.
• Both Toasted 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