Comparing Nutrients in 100 grams Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	55.6% 54g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	85.3% 14.5g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.72% 4.15g	3.6% 2.62g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.15g	% 2.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	35.8% 20g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.8% 0.19mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	103% 1.35mg	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	20.8% 83μg	56.8% 227μg	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	0.56% 0.5mg	1.56% 1.4mg	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	52% 7.82mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	200% 1.8mg	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	32.6% 2.6mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	84.8% 1.95mg	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	65% 456mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	10.7% 161mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Sunflower Seeds:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B6, 2.7 times more Vitamin B9, 2.8 times more Vitamin C and 4.5 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Sunflower Seeds:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 1.5 times more Calcium and 17.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.5 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 2 times more Saturated Fat, 1.4 times more Omega 3 and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 6 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.