Comparing Nutrients in 100 grams Oil-Roasted Peanuts VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.7% 599kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.3g	15.4% 20g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.11% 0.08g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 4.03g	% 2.5g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	50% 28g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	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	7.1% 0.085mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.4% 14mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	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	30% 120μg	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	0.89% 0.8mg	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	46% 6.9mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	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	19% 1.52mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	80.2% 1.85mg	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	56.7% 397mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.039% 1.45g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil-Roasted Peanuts vs Sunflower Seeds:

• Oil-Roasted Peanuts no Salt have 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.4 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B6, 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 5.1 times more Vitamin E than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Oil-Roasted Peanuts vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.4 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus, 16.1 times more Selenium and 1.5 times more Zinc than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil-Roasted Peanuts no Salt have 1.9 times more Saturated Fat, 1.6 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat and Fiber per 100 g.
• Both Oil-Roasted Peanuts no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.