Comparing Nutrients in 1 pound 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	91% 2626kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	69.8% 91g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	16.4% 12g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	% 11.3g	g per day for Men 19-50 years
Fiber	149% 56.7g	103% 39g	38g per day for Men 19-50 years
Protein	171% 96g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	469% 6.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	257% 1030μg	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	7.06% 6.35mg	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	775% 116mg	1064% 160mg	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	122% 1220mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	907% 8.16mg	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	210% 17mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	385% 8.85mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.