Comparing Nutrients in 14 ounces Sunflower Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	80% 2318kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	64% 83.4g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	26.6% 19.3g	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	NA	0.055% 0.04g	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 19g	g per day for Men 19-50 years
Fiber	90% 34g	114% 43.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	41.5% 0.54mg	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	225% 901μg	54.6% 218μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	632% 95mg	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

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	31% 310mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	485% 4.36mg	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	260% 21mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	385% 8.86mg	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	374% 2619mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 19.2 times more Vitamin B1, 2.3 times more Vitamin B3, 3.5 times more Vitamin B5, 9.9 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

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

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 26.5 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Almonds have similar amounts of Magnesium, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 6 times more Omega 3 and 1.8 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.