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

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.4% 563kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	50.3% 48.8g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	86.2% 14.7g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	17.6% 23g	130g per day for Men 19-50 years
Sugars	5.45% 3.95g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	45% 25g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	Oil Roasted 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	54.4% 0.65mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.3% 12.4mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	61% 0.79mg	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	59.8% 239μg	58.5% 234μg	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	1.22% 1.1mg	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	43.7% 6.56mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.9% 89mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	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% 2.55mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	90% 2.08mg	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	54.3% 380mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Raw Virginia Peanuts have 2 times more Vitamin B1 and 3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Vitamin B2, 3.9 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C, 5.5 times more Vitamin E and more Vitamin K than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 g.
• Both Raw Virginia Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Virginia Peanuts have 1.3 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Copper, 1.7 times more Iron, 3 times more Phosphorus and 11 times more Selenium than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Virginia Peanuts have 1.3 times more Sugars and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Omega 3, 2.3 times more Omega 6 and 1.4 times more Carbohydrate than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Fiber per 100 g.
• Both Raw Virginia Peanuts as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.