Comparing Nutrients in 100 calories Dry-roasted PeanutsVS Sunflower Seeds

Weight per 100 calories

Dry-roasted Peanuts

17g

Sunflower Seeds

17g

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

Which food has more nutrients per 100 calories - Dry-roasted Peanuts or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Dry-roasted Peanuts

15%

71%

14%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Dry-roasted Peanutsvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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8.72%8.46g

Fat

9.1%8.8g

8.46 gvs8.8 g

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

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4.1%1.3g

Saturated Fat

2.4%0.76g

1.3 gvs0.76 g

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

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0.28%0.004g

Omega 3

0.64%0.01g

0.004 gvs0.01 g

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

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9.74%1.66g

Omega 6

23.2%3.95g

1.66 gvs3.95 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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2.8%3.62g

Carbohydrate

2.63%3.42g

3.62 gvs3.42 g

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

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1.15%0.83g

Sugars

0.62%0.45g

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

0.83 gvs0.45 g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.83g

Sucrose

%0.43g

0.83 gvs0.43 g

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

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3.77%1.43g

Fiber

3.88%1.47g

1.43 gvs1.47 g

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

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7.4%4.15g

Protein

6.35%3.56g

4.15 gvs3.56 g

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

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Vitamins

Dry-roasted Peanutsvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

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

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2.16%0.026mg

Vitamin B1

21%0.25mg

Thiamine

0.026 mgvs0.25 mg

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

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2.6%0.034mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.034 mgvs0.061 mg

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

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15.3%2.45mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.45 mgvs1.43 mg

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

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3.44%0.17mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.17 mgvs0.19 mg

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

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6.1%0.079mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.079 mgvs0.23 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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4.13%16.5μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

16.5 μgvs39 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

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 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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5.6%0.84mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.84 mgvs6.02 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Dry-roasted Peanutsvs Sunflower Seeds

0.99%9.9mg

Calcium

1.34%13.4mg

9.9 mgvs13.4 mg

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

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8.1%0.073mg

Copper

34.2%0.31mg

0.073 mgvs0.31 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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3.36%0.27mg

Iron

11.2%0.9mg

0.27 mgvs0.9 mg

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

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7.2%30.3mg

Magnesium

13.3%55.7mg

30.3 mgvs55.7 mg

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

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13.2%0.3mg

Manganese

14.5%0.33mg

0.3 mgvs0.33 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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8.83%62mg

Phosphorus

16%113mg

62 mgvs113 mg

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

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3.18%108mg

Potassium

3.25%110mg

108 mgvs110 mg

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

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2.9%1.6μg

Selenium

16.5%9.08μg

1.6 μgvs9.08 μg

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

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0.068%1.02mg

Sodium

0.1%1.54mg

1.02 mgvs1.54 mg

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

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4.3%0.47mg

Zinc

7.8%0.86mg

0.47 mgvs0.86 mg

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

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0.008%0.31g

Water

0.022%0.81g

0.31 gvs0.81 g

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

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Lets compare vitamin content per 100 calories of Dry-roasted Peanuts vs Sunflower Seeds:

Dry-roasted Peanuts, no salt have 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 7.2 times more Vitamin E than Dry-roasted Peanuts, no salt.
Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
Both Dry-roasted Peanuts, no salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Dry-roasted Peanuts vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.4 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, no salt.
Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry-roasted Peanuts, no salt have 1.7 times more Saturated Fat and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
Both Dry-roasted Peanuts, no salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 kcal.
Both Dry-roasted Peanuts, no salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry-roasted PeanutsVS Oil-roasted Spanish PeanutsSunflower SeedsVS Oil-roasted Spanish PeanutsDry-roasted PeanutsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Dry-roasted PeanutsVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry-roasted Peanuts or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: