Comparing Nutrients in 1 kilogram Almonds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Almonds	Sunflower Seeds	Recommended Dietary Allowance
Energy	200% 5790kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	154% 200g	130g per day for Men 19-50 years
Sugars	60% 43.5g	36% 26g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	% 25g	g per day for Men 19-50 years
Fiber	329% 125g	226% 86g	38g per day for Men 19-50 years
Protein	378% 212g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	568% 2270μg	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	15.6% 14mg	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	1709% 256mg	2345% 352mg	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

	Almonds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	269% 2690mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	2000% 18mg	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	464% 37mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Sunflower Seeds:

• Almonds have 3.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 9.8 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Almonds.
• Both Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Sunflower Seeds:

• Almonds have 3.4 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 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 Almonds.
• Both Almonds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.7 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
• Both Almonds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 1 kg.
• Both Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.