Comparing Nutrients in 100 grams Dry-roasted Peanuts VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.2% 587kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.7g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	24% 7.72g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	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	16.4% 21.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	% 4.9g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	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	12.7% 0.15mg	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	89.7% 14.4mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	24.3% 97μg	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% 0mg	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	33% 4.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	19.8% 1.58mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	52% 363mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry-roasted Peanuts vs Toasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 3.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt as well as Toasted 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 Dry-roasted Peanuts vs Toasted Sunflower Seeds:

• Dry-roasted Peanuts, no salt have 1.4 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.3 times more Copper, 4.3 times more Iron, 3.2 times more Phosphorus and 1.9 times more Zinc than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry-roasted Peanuts, no salt have 1.3 times more Saturated Fat and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3 times more Omega 3, 3.8 times more Omega 6 and 1.4 times more Fiber than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts, no salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Carbohydrate per 100 g.
• Both Dry-roasted Peanuts, no salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.