Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Almonds	Recommended Dietary Allowance
Energy	79.7% 2310kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	15% 11g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	116% 44g	131% 49.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	43.7% 175μg	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	691% 104mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Almonds	Recommended Dietary Allowance
Calcium	27.8% 278mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	455% 4.1mg	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	189% 15mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 14.9 times more Vitamin B5, 5.9 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1 and 4.6 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Almonds have similar amounts of Vitamin E per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Copper, 2.4 times more Phosphorus, 19.3 times more Selenium and 1.7 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium and 2.1 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Almonds have similar amounts of Iron, Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Saturated Fat, 23 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• While Almonds contain 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.