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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	18.5% 24g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	3.77% 2.73g	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	0.055% 0.04g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	29.2% 11g	38g per day for Men 19-50 years
Protein	32% 18g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	62% 0.8mg	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	26% 104μg	59.3% 237μg	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	0.67% 0.6mg	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	51.2% 7.68mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	203% 1.83mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	64.8% 5.18mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	62% 433mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 3.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B3, 11.6 times more Vitamin B5, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.3 times more Vitamin C and 3.4 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.9 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.8 times more Selenium and 47.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Lightly Salted Oil Roasted Mixed Nuts have 1.4 times more Saturated Fat and 1.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Omega 3, 3 times more Omega 6 and 1.6 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.