Comparing Nutrients in 14 ounces Lightly Salted Oil Roasted Almonds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	73.5% 96g	130g per day for Men 19-50 years
Sugars	25% 18g	15% 11g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	116% 44g	38g per day for Men 19-50 years
Protein	150% 84.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	245% 3.2mg	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	26.8% 107μg	235% 941μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Almonds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	115% 1155mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	807% 7.26mg	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	183% 14.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	364% 8.37mg	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	264% 1850mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Almonds VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Lightly Salted Oil Roasted Almonds versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lightly Salted Oil Roasted Almonds vs Roasted Sunflower Seeds:

• 14 ounces of Lightly Salted Oil Roasted Almonds have 3.2 times more Vitamin B2 than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 30.7 times more Vitamin B5, 6.8 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin K than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• 14 ounces of Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Lightly Salted Oil Roasted Almonds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Lightly Salted Oil Roasted Almonds vs Roasted Sunflower Seeds:

• 14 ounces of Lightly Salted Oil Roasted Almonds have 4.2 times more Calcium, 2.1 times more Magnesium and 47.7 times more Sodium than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2.5 times more Phosphorus, 19.3 times more Selenium and 1.7 times more Zinc than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Roasted Sunflower Seeds contain similar levels of Iron, Manganese and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lightly Salted Oil Roasted Almonds have 1.7 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain more Omega 3, 2.4 times more Omega 6 and 1.4 times more Carbohydrate than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Roasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Fiber and Protein per 14 ounces.
• 14 ounces of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3