Comparing Nutrients in 1 pound Sunflower Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	91% 2649kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	73.3% 95g	130g per day for Men 19-50 years
Sugars	16.4% 12g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 21.5g	g per day for Men 19-50 years
Fiber	103% 39g	130% 49.4g	38g per day for Men 19-50 years
Protein	168% 94g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	47.5% 0.62mg	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	257% 1030μg	62.4% 249μg	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	7.06% 6.35mg	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	1064% 160mg	723% 108mg	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

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	35.4% 354mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	554% 5mg	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	298% 24mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	440% 10mg	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	428% 2994mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 19.2 times more Vitamin B1, 2.3 times more Vitamin B3, 3.5 times more Vitamin B5, 9.9 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Roasted Almonds:

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 26.5 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Almonds have similar amounts of Magnesium, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 6 times more Omega 3 and 1.8 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.