Comparing Nutrients in 500 calories Sunflower SeedsVS Dry-roasted Peanuts

Weight per 500 calories

Sunflower Seeds

85.6g

Dry-roasted Peanuts

85.2g

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

Which food has more nutrients per 500 calories - Sunflower Seeds or Dry-roasted Peanuts?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Dry-roasted Peanuts

15%

71%

14%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Dry-roasted Peanuts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

43.6%42.3g

44 gvs42.3 g

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

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12%3.8g

Saturated Fat

20.6%6.58g

3.8 gvs6.58 g

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

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3.2%0.051g

Omega 3

1.4%0.022g

0.051 gvs0.022 g

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

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116%19.7g

Omega 6

48.7%8.28g

19.7 gvs8.28 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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13%17g

Carbohydrate

14%18g

17 gvs18 g

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

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3.1%2.24g

Sugars

5.76%4.17g

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

2.24 gvs4.17 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

%0g

NA gvs0 g

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

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%2.14g

Sucrose

%4.17g

2.14 gvs4.17 g

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

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19.4%7.36g

Fiber

19%7.16g

7.36 gvs7.16 g

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

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31.8%17.8g

Protein

37%20.7g

17.8 gvs20.7 g

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

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Vitamins

Sunflower Seedsvs Dry-roasted Peanuts

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

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106%1.27mg

Vitamin B1

10.8%0.13mg

Thiamine

1.27 mgvs0.13 mg

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

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23.4%0.3mg

Vitamin B2

13%0.17mg

Riboflavin

0.3 mgvs0.17 mg

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

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44.6%7.14mg

Vitamin B3

76.4%12.2mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs12.2 mg

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

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19.3%0.97mg

Vitamin B5

17.2%0.86mg

Pantothenic acid

0.97 mgvs0.86 mg

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

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88.6%1.15mg

Vitamin B6

30.5%0.4mg

Pyridoxine

1.15 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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48.6%194μg

Vitamin B9

20.7%82.6μg

Folates and Folic Acid

194 μgvs82.6 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 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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201%30mg

Vitamin E

28%4.2mg

Tocopherols and Tocotrienols

30 mgvs4.2 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

Sunflower Seedsvs Dry-roasted Peanuts

6.68%66.8mg

Calcium

4.94%49.4mg

66.8 mgvs49.4 mg

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

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171%1.54mg

Copper

40.5%0.36mg

1.54 mgvs0.36 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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56%4.5mg

Iron

17%1.35mg

4.5 mgvs1.35 mg

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

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66.3%278mg

Magnesium

36%152mg

278 mgvs152 mg

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

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72.6%1.67mg

Manganese

66%1.52mg

1.67 mgvs1.52 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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80.7%565mg

Phosphorus

44%309mg

565 mgvs309 mg

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

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16.2%552mg

Potassium

16%540mg

552 mgvs540 mg

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

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82.5%45.4μg

Selenium

14.4%7.92μg

45.4 μgvs7.92 μg

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

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0.51%7.7mg

Sodium

0.34%5.1mg

7.7 mgvs5.1 mg

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

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39%4.3mg

Zinc

21.4%2.36mg

4.3 mgvs2.36 mg

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

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0.11%4.05g

Water

0.042%1.54g

4.05 gvs1.54 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Dry-roasted Peanuts:

Dried Sunflower Seed Kernels have 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.
While Dry-roasted Peanuts, no salt contain 1.7 times more Vitamin B3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Vitamin B5 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Dry-roasted Peanuts:

Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels and Dry-roasted Peanuts, no salt have similar amounts of Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 2.4 times more Omega 6 than Dry-roasted Peanuts, no salt.
While Dry-roasted Peanuts, no 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, no salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Dry-roasted Peanuts, no salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsDry-roasted PeanutsVS Roasted Sunflower SeedsSunflower SeedsVS Oil-roasted Spanish PeanutsDry-roasted PeanutsVS Oil-roasted Spanish Peanuts

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Dry-roasted Peanuts

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Dry-roasted Peanuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: