Comparing Nutrients in 100 grams Peanut Oil VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Peanut Oil	0%	100%	0%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Peanut Oil	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	30.5% 884kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	27.6% 36g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	0% 0g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Peanut Oil	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	58% 0.75mg	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	0% 0μg	55.5% 222μg	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% 0mg	1.44% 1.3mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Oil	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0% 0mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	190% 1.7mg	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	0.38% 0.03mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	NA	86% 1.98mg	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	0% 0mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.091% 0.01mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0% 0g	0.2% 7.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Oil VS Sunflower Seed Flour per 100 g

Compare the macro and micronutrient content in 100 g of Peanut Oil versus 100 g of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Peanut Oil vs Sunflower Seed Flour:

• 100 g of Partially Defatted Sunflower Seed Flour contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Salad or Cooking Peanut Oil.
• 100 grams of Peanut Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Salad or Cooking Peanut Oil as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Peanut Oil vs Sunflower Seed Flour:

• 100 g of Partially Defatted Sunflower Seed Flour contain more Calcium, more Copper, 220.7 times more Iron, more Magnesium, more Phosphorus, more Selenium and 495 times more Zinc than Salad or Cooking Peanut Oil.
• 100 grams of Peanut Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc
• Both Salad or Cooking Peanut Oil as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Peanut Oil have 2.7 times more Energy, 62.1 times more Fat, 122.5 times more Saturated Fat and 36.9 times more Omega 6 than Sunflower Seed Flour.
• While 100 g of Partially Defatted Sunflower Seed Flour contain more Carbohydrate, more Fiber and more Protein than Salad or Cooking Peanut Oil.
• 100 grams of Peanut Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• Both Salad or Cooking Peanut Oil as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 100 grams.