Comparing Nutrients in 1 kilogram 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	201% 5820kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	119% 38g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	166% 216g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	292% 111g	329% 125g	38g per day for Men 19-50 years
Protein	345% 193g	378% 212g	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	88.3% 1.06mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	110% 440μg	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	15.6% 14mg	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	1740% 261mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Almonds	Recommended Dietary Allowance
Calcium	70% 700mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1146% 10.3mg	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	475% 38mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1650% 11550mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.