Comparing Nutrients in 300 calories Oil-roasted Spanish Peanuts with SaltVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Oil-roasted Spanish Peanuts with Salt

51.8g

Oil Roasted Sunflower Seeds

50.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Oil-roasted Spanish Peanuts with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oil-roasted Spanish Peanuts with Salt

18%

71%

11%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Oil-roasted Spanish Peanuts with Saltvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26%25.4g

Fat

27%26g

25.4 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.2%3.9g

Saturated Fat

11%3.6g

3.9 gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.32%0.005g

Omega 3

2.57%0.041g

0.005 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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52%8.8g

Omega 6

102%17.3g

8.8 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.95%9.04g

Carbohydrate

8.92%11.6g

9.04 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.38g

NA gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.6g

Fiber

14%5.37g

4.6 gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26%14.5g

Protein

18%10g

14.5 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Oil-roasted Spanish Peanuts with Saltvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.7%0.16mg

Vitamin B1

13.5%0.16mg

Thiamine

0.16 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.4%0.044mg

Vitamin B2

11%0.14mg

Riboflavin

0.044 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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48.4%7.74mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

7.74 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.4%0.72mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.72 mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.2%0.13mg

Vitamin B6

31%0.4mg

Pyridoxine

0.13 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.3%65.3μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

65.3 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

NA mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

NA μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil-roasted Spanish Peanuts with Saltvs Oil Roasted Sunflower Seeds

5.2%52mg

Calcium

4.4%44mg

52 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38%0.34mg

Copper

102%0.91mg

0.34 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.8%1.2mg

Iron

27%2.17mg

1.2 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.7%87mg

Magnesium

15.3%64.4mg

87 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.22mg

Manganese

46%1.05mg

1.22 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.6%201mg

Phosphorus

82.5%577mg

201 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12%402mg

Potassium

7.2%245mg

402 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.07%3.9μg

Selenium

72%39.6μg

3.9 μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15%224mg

Sodium

0.1%1.52mg

224 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.42%1.04mg

Zinc

24%2.64mg

1.04 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.025%0.92g

Water

0.021%0.78g

0.92 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oil-roasted Spanish Peanuts with Salt vs Oil Roasted Sunflower Seeds:

Oil-roasted Spanish Peanuts with Salt have 3.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B2, 4.9 times more Vitamin B5, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Oil-roasted Spanish Peanuts with Salt.
Both Oil-roasted Spanish Peanuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Oil-roasted Spanish Peanuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil-roasted Spanish Peanuts with Salt vs Oil Roasted Sunflower Seeds:

Oil-roasted Spanish Peanuts with Salt have 1.4 times more Magnesium, 1.6 times more Potassium and 147.6 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Copper, 1.8 times more Iron, 2.9 times more Phosphorus, 10.2 times more Selenium and 2.5 times more Zinc than Oil-roasted Spanish Peanuts with Salt.
Both Oil-roasted Spanish Peanuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Oil-roasted Spanish Peanuts with Salt have 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Omega 6 and 1.3 times more Carbohydrate than Oil-roasted Spanish Peanuts with Salt.
Both Oil-roasted Spanish Peanuts with Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat and Fiber per 300 kcal.
Both Oil-roasted Spanish Peanuts with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oil-roasted Spanish Peanuts with SaltVS Valencia PeanutsOil Roasted Sunflower SeedsVS Valencia PeanutsOil-roasted Spanish Peanuts with SaltVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Oil-roasted Spanish Peanuts with SaltVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Oil-roasted Spanish Peanuts with Salt or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: