Comparing Nutrients in 500 calories Blanched Almonds VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Blanched Almonds: 84.7g
• Oil Roasted Sunflower Seeds: 84.5g

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

Which food has more nutrients per 500 calories - Blanched Almonds or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Blanched Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	15% 19.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	3.62% 2.63g	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	% 0.025g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 2g	g per day for Men 19-50 years
Fiber	22% 8.4g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	32.4% 18g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	51.5% 0.67mg	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	10.4% 41.5μg	49.4% 198μg	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	1.03% 0.93mg	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	134% 20mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	169% 1.52mg	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	34.7% 2.78mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	76.4% 1.76mg	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	58.2% 408mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Oil Roasted Sunflower Seeds:

• Blanched Almonds have 2.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 22 times more Vitamin B5, 6.9 times more Vitamin B6, 4.8 times more Vitamin B9 and 1.5 times more Vitamin E than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Blanched Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Oil Roasted Sunflower Seeds:

• Blanched Almonds have 2.7 times more Calcium, 2.1 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 1.3 times more Iron, 2.4 times more Phosphorus, 24.4 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Saturated Fat and 2.8 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Blanched Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.