Comparing Nutrients in 100 grams Without Peanuts Oil Roasted Mixed Nuts with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.2% 615kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	6.04% 4.38g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil Roasted Mixed Nuts with Salt	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	42% 0.5mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14% 56μg	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	54.7% 8.2mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.6% 106mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	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% 2.57mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	67.3% 1.55mg	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	64% 449mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	766% 422μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Sunflower Seeds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.4 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 4.2 times more Vitamin B3, 7.5 times more Vitamin B6, 4.1 times more Vitamin B9, 2.8 times more Vitamin C and 4.3 times more Vitamin E than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt 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 Without Peanuts Oil Roasted Mixed Nuts with Salt vs Sunflower Seeds:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 1.4 times more Calcium, 8 times more Selenium and 34 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese and 1.5 times more Phosphorus than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Copper, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 2 times more Saturated Fat, 4.2 times more Omega 3 and 1.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Carbohydrate per 100 g.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.