Comparing Nutrients in 14 ounces Oil Roasted Almonds with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil Roasted Almonds with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	61% 79.4g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	% 9.92g	g per day for Men 19-50 years
Fiber	110% 41.7g	90% 34g	38g per day for Men 19-50 years
Protein	150% 84.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	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	30.4% 0.37mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	115% 1155mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	89.7% 1345mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds with Salt vs Sunflower Seeds:

• Oil Roasted Almonds with Salt have 2.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.1 times more Vitamin B1, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5, 11.4 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt 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 Oil Roasted Almonds with Salt vs Sunflower Seeds:

• Oil Roasted Almonds with Salt have 3.7 times more Calcium, 1.3 times more Manganese and 37.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 12.9 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds with Salt have 1.7 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Omega 3 and 1.7 times more Omega 6 than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 14 oz.
• Both Oil Roasted Almonds with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.