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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	20.4% 592kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	23.6% 7.56g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	100% 17g	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	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	23.4% 8.9g	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 Spanish Peanuts	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	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	19.7% 0.26mg	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	31.5% 126μg	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% 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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	8.7% 87mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	73.4% 0.66mg	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	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	102% 2.36mg	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	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.048% 1.78g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.3 times more Vitamin B2, 5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 3.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B1 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Copper, 1.9 times more Iron, 2.9 times more Phosphorus, 10.4 times more Selenium and 2.6 times more Zinc than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.3 times more Magnesium and 1.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Calcium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 8.1 times more Omega 3, 2 times more Omega 6 and 1.3 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Oil-roasted Spanish Peanuts have similar amounts of Energy, Fat, Saturated Fat and Fiber per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.