Comparing Nutrients in 500 calories Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Oil Roasted Almonds

Weight per 500 calories

• Dry Roasted Sunflower Seed Kernels From Shell with Salt: 92g
• Oil Roasted Almonds: 82.4g

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

Discover which food has more nutrients per 500 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Oil Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.6g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	15% 4.78g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	177% 30g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	5.17% 3.75g	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	% 0.027g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 2.47g	% 3.6g	g per day for Men 19-50 years
Fiber	21.7% 8.24g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.23mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.45mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	7.48% 0.097mg	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	54.3% 217μg	5.56% 22.2μg	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	1.42% 1.3mg	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	159% 24mg	143% 21.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.4% 64mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	87.4% 0.79mg	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	43.5% 3.48mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	88% 2.03mg	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	151% 1058mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	132% 72.6μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	367% 5502mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	44% 4.84mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.062% 2.3g	3700g per day for Men 19-50 years

Dry Roasted Sunflower Seed Kernels From Shell With Salt VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Roasted Sunflower Seed Kernels From Shell with Salt or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Oil Roasted Almonds:

• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.1 times more Vitamin B3, 34.2 times more Vitamin B5, 7.6 times more Vitamin B6 and 9.8 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 2.9 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 Oil Roasted Almonds provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Oil Roasted Almonds:

• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 2.1 times more Copper, 2.8 times more Phosphorus, 1.4 times more Potassium, 21.5 times more Selenium, 6679.2 times more Sodium and 1.9 times more Zinc than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 3.7 times more Calcium and 1.9 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Almonds contain similar levels of Iron and Manganese per 500 calories.
• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt lack sufficient amounts of Calcium
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.4 times more Saturated Fat and 2.7 times more Omega 6 than Oil Roasted Almonds.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.