Comparing Nutrients in 100 grams With Peanuts Oil Roasted Mixed Nuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	55.6% 54g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	85.3% 14.5g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 20.6g	130g per day for Men 19-50 years
Sugars	5.72% 4.15g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.15g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	35.8% 20g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.8% 0.19mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	62% 0.81mg	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	59.5% 238μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of With Peanuts Oil Roasted Mixed Nuts versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of With Peanuts Oil Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 100 grams of With Peanuts Oil Roasted Mixed Nuts have 1.8 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for With Peanuts Oil Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 100 grams of With Peanuts Oil Roasted Mixed Nuts have 2.1 times more Calcium, 1.8 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.6 times more Iron, 2.5 times more Phosphorus and 1.6 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of With Peanuts Oil Roasted Mixed Nuts have 1.5 times more Saturated Fat than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Omega 6 and 1.6 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per 100 grams.