Comparing Nutrients in 100 grams Sunflower Seeds VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Sunflower Seeds	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	20% 584kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	55.6% 54g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	85.3% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	16% 21g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.72% 4.15g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 4.15g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	18.4% 7g	38g per day for Men 19-50 years
Protein	37% 20.8g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	15.8% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	27% 0.35mg	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	56.8% 227μg	20.8% 83μg	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	1.56% 1.4mg	0.56% 0.5mg	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	234% 35mg	52% 7.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	7.8% 78mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	101% 0.91mg	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	65.6% 5.25mg	32.6% 2.6mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	88.7% 2.04mg	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	94% 660mg	65% 456mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.056% 2.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs With Peanuts Oil Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 7.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B6, 2.7 times more Vitamin B9, 2.8 times more Vitamin C and 4.5 times more Vitamin E than With Peanuts Oil Roasted Mixed Nuts no Salt.
• While With Peanuts Oil Roasted Mixed Nuts no Salt contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Oil Roasted Mixed Nuts no Salt have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs With Peanuts Oil Roasted Mixed Nuts:

• Dried Sunflower Seed Kernels have 2 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Selenium and 1.5 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• While With Peanuts Oil Roasted Mixed Nuts no Salt contain 1.5 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Oil Roasted Mixed Nuts no Salt have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Omega 6 and 1.2 times more Fiber than With Peanuts Oil Roasted Mixed Nuts no Salt.
• While With Peanuts Oil Roasted Mixed Nuts no Salt contain 2 times more Saturated Fat, 1.4 times more Omega 3 and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and With Peanuts Oil Roasted Mixed Nuts no Salt have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Dried Sunflower Seed Kernels as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.