Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	97% 2808kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	56% 18g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	137% 52g	118% 45g	38g per day for Men 19-50 years
Protein	139% 78g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	40% 0.52mg	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	270% 1080μg	55.6% 222μg	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	NA	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Blanched Almonds	Recommended Dietary Allowance
Calcium	26% 259mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	518% 4.66mg	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	386% 31mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	362% 8.32mg	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	750% 5253mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B1, 22.5 times more Vitamin B5, 7 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Toasted Sunflower Seed Kernels no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Blanched Almonds:

• Toasted Sunflower Seed Kernels no Salt have 1.8 times more Copper, 2.1 times more Iron, 2.4 times more Phosphorus and 1.8 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium, 2.1 times more Magnesium, 1.3 times more Potassium and 6.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Blanched Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 1.5 times more Saturated Fat, 19.8 times more Omega 3 and 3 times more Omega 6 than Blanched Almonds.
• Both Toasted Sunflower Seed Kernels no Salt and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 1 lb.
• Both Toasted Sunflower Seed Kernels no Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.