Comparing Nutrients in 100 grams Sunflower Seeds VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	20% 584kcal	20.2% 587kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	51% 49.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	24% 7.72g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	57% 9.7g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	6.76% 4.9g	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	% 4.9g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Peanuts with Salt	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	12.7% 0.15mg	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	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	36% 0.47mg	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	24.3% 97μg	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% 0mg	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	33% 4.93mg	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

	Sunflower Seeds	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	77.7% 1.8mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.049% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Roasted Peanuts with Salt:

• Dried Sunflower Seed Kernels have 9.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 7.1 times more Vitamin E than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts with Salt have similar amounts of Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Roasted Peanuts with Salt:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 4.2 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 1.8 times more Phosphorus, 5.7 times more Selenium and 1.8 times more Zinc than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 45.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts with Salt have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.3 times more Omega 3 and 2.4 times more Omega 6 than Dry-roasted Peanuts with Salt.
• While Dry-roasted Peanuts with Salt contain 1.7 times more Saturated Fat and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts with Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.