Comparing Nutrients in 300 calories Roasted Almonds VS Sunflower Seeds

Weight per 300 calories

• Roasted Almonds: 50.2g
• Sunflower Seeds: 51.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Almonds or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	1.86% 1.35g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	% 1.3g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	53% 0.69mg	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	6.9% 27.6μg	29% 117μg	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	0.8% 0.72mg	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	80% 12mg	120% 18mg	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

	Roasted Almonds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.4% 134mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	103% 0.92mg	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	23.4% 1.87mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	43.6% 1mg	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	33.8% 236mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Sunflower Seeds:

• Dry Roasted Almonds have 3.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.7 times more Vitamin B1, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5, 10.1 times more Vitamin B6, 4.2 times more Vitamin B9 and 1.5 times more Vitamin E than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Sunflower Seeds:

• Dry Roasted 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, 27.1 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 1.8 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 300 kcal.
• Both Dry Roasted Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.