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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%
Almonds	14%	72%	14%

Macro Nutrients

	Oil Roasted Sunflower Seed Kernels with Salt	Almonds	Recommended Dietary Allowance
Energy	81% 2350kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	47% 15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 15.7g	g per day for Men 19-50 years
Fiber	111% 42g	131% 49.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seed Kernels with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seed Kernels with Salt	Almonds	Recommended Dietary Allowance
Calcium	34.5% 345mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	80% 1203mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels with Salt have 1.6 times more Vitamin B1, 14.7 times more Vitamin B5, 5.8 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Almonds.
• While Almonds contain 4.1 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels with 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 Oil Roasted Sunflower Seed Kernels with Salt vs Almonds:

• Oil Roasted Sunflower Seed Kernels with Salt have 1.7 times more Copper, 2.4 times more Phosphorus, 19.1 times more Selenium, 303 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 3.1 times more Calcium, 2.1 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Almonds have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels with Salt have 1.9 times more Saturated Fat, 27 times more Omega 3 and 2.8 times more Omega 6 than Almonds.
• While Almonds contain 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.