Comparing Nutrients in 300 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Almonds

Weight per 300 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 55g
• Almonds: 51.8g

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

Which food has more nutrients per 300 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.2% 27.4g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.47% 8.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.016g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 2.05g	g per day for Men 19-50 years
Fiber	13% 4.95g	17% 6.48g	38g per day for Men 19-50 years
Protein	19% 10.6g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.4% 3.87mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.6% 130μg	5.7% 22.8μg	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	0.85% 0.77mg	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	96% 14.3mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Almonds	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	59.4% 0.53mg	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	26% 2.1mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 635mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	79.2% 43.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	220% 3301mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.018% 0.66g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Almonds:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.1 times more Vitamin B3, 15.9 times more Vitamin B5, 6.2 times more Vitamin B6 and 5.7 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B1 and 4.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Almonds have similar amounts of Vitamin E per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Almonds:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.9 times more Copper, 2.5 times more Phosphorus, 1.2 times more Potassium, 20.5 times more Selenium, 6371.1 times more Sodium and 1.8 times more Zinc than Almonds.
• While Almonds contain 3.6 times more Calcium and 2 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Almonds have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.5 times more Saturated Fat and 2.8 times more Omega 6 than Almonds.
• While Almonds contain 1.3 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Almonds have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.