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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	20.4% 592kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	27% 8.66g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	89% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	5.77% 4.18g	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	0.11% 0.08g	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	% 0.74g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 4.03g	g per day for Men 19-50 years
Fiber	28% 10.6g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	36% 20g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	86.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	35.5% 0.46mg	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	58.5% 234μg	30% 120μg	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	1.22% 1.1mg	0.89% 0.8mg	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	242% 36.3mg	46.3% 6.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	8.7% 87mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	59.2% 0.53mg	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	53.5% 4.3mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	80.2% 1.85mg	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	163% 1139mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.039% 1.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Oil-roasted Peanuts with Dalt per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Sunflower Seeds versus 100 g of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Oil Roasted Sunflower Seeds have 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2 times more Vitamin B9, 5.2 times more Vitamin E and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 3.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.4 times more Calcium, 3.4 times more Copper, 2.8 times more Iron, 2.9 times more Phosphorus, 23.7 times more Selenium and 1.6 times more Zinc than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 1.4 times more Magnesium, 1.5 times more Potassium and 106.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil-roasted Peanuts with Dalt contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 2.1 times more Omega 3, 2.3 times more Omega 6 and 1.5 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 100 g of Oil-roasted Peanuts with Salt contain 1.3 times more Sugars and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oil-roasted Peanuts with Dalt offer comparable quantities of Energy, Fat, Saturated Fat and Fiber per 100 grams.