Comparing Nutrients in 1 pound Blanched Almonds VS Oil Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%

Macro Nutrients

	Blanched Almonds	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	92% 2676kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	80% 104g	130g per day for Men 19-50 years
Sugars	29% 21g	19.5% 14g	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% 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	% 0.14g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 10.8g	g per day for Men 19-50 years
Fiber	118% 45g	127% 48g	38g per day for Men 19-50 years
Protein	173% 97g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	265% 1061μg	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	5.54% 5mg	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	718% 108mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	107% 1070mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	909% 8.2mg	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	186% 15mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	92% 1374mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Oil Roasted Sunflower Seed Kernels with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Oil Roasted Sunflower Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Oil Roasted Sunflower Seed Kernels with Salt:

• 1 pound of Blanched Almonds has 2.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels with Salt.
• While 1 lb of Oil Roasted Sunflower Seed Kernels with Salt contains 1.7 times more Vitamin B1, 22.1 times more Vitamin B5, 6.9 times more Vitamin B6, 4.8 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Oil Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Oil Roasted Sunflower Seed Kernels with Salt:

• 1 pound of Blanched Almonds has 2.7 times more Calcium, 2.1 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels with Salt.
• While 1 lb of Oil Roasted Sunflower Seed Kernels with Salt contains 1.8 times more Copper, 1.3 times more Iron, 2.4 times more Phosphorus, 24.4 times more Selenium, 15.9 times more Sodium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Sunflower Seed Kernels with Salt contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels with Salt.
• While 1 lb of Oil Roasted Sunflower Seed Kernels with Salt contains 1.8 times more Saturated Fat, 20.3 times more Omega 3 and 2.8 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3