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

Macros Ratio

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

Macro Nutrients

	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	51.5% 50g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	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	19.2% 25g	16% 20.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	0.055% 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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	32% 18g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Toasted 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	26% 104μg	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	0.67% 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	NA	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

	Oil Roasted Mixed Nuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	204% 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	85% 6.8mg	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% 1158mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	NA	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	0.027% 1g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of 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 Oil Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 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 Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Toasted Sunflower Seeds:

• 100 grams of Oil Roasted Mixed Nuts have 2.3 times more Calcium, 2.1 times more Magnesium, 1.5 times more Potassium and 47.7 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Iron and 2.7 times more Phosphorus than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Toasted Sunflower Seeds contain similar levels of Copper, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Mixed Nuts have 1.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain more Omega 3, 3.5 times more Omega 6 and 1.6 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 100 grams.
• 100 grams of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3