Comparing Nutrients in 14 ounces Blanched Almonds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blanched Almonds	Sunflower Seeds	Recommended Dietary Allowance
Energy	80.7% 2342kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	61% 79.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	14.3% 10.4g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	% 9.92g	g per day for Men 19-50 years
Fiber	103% 39.3g	90% 34g	38g per day for Men 19-50 years
Protein	152% 85g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	411% 5.34mg	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	48.6% 194μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	628% 94mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 937mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	794% 7.14mg	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	163% 13mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	336% 7.74mg	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	273% 1909mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Sunflower Seeds:

• Blanched Almonds have 2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Vitamin B1, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 11.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Blanched Almonds.
• Both Blanched Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Sunflower Seeds:

• Blanched Almonds have 3 times more Calcium and 2.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.6 times more Iron, 1.4 times more Phosphorus, 16.6 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15 times more Omega 3 and 1.9 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Blanched Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.