Comparing Nutrients in 1 kilogram Almonds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	200% 5790kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	176% 229g	130g per day for Men 19-50 years
Sugars	60% 43.5g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 23.7g	g per day for Men 19-50 years
Fiber	329% 125g	279% 106g	38g per day for Men 19-50 years
Protein	378% 212g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	269% 2690mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Almonds have 4.1 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Oil Roasted Sunflower Seeds:

• Almonds have 3.1 times more Calcium, 2.1 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Copper, 2.4 times more Phosphorus, 19.1 times more Selenium and 1.7 times more Zinc than Almonds.
• Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 27 times more Omega 3 and 2.8 times more Omega 6 than Almonds.
• Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 kg.
• Both Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.