Comparing Nutrients in 5 ounces Blanched Almonds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Blanched Almonds	Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 836kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	22% 28.3g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	5.12% 3.7g	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	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	% 3.54g	g per day for Men 19-50 years
Fiber	37% 14g	32% 12g	38g per day for Men 19-50 years
Protein	54% 30.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	147% 1.9mg	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	17.4% 69.5μg	80.4% 322μg	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	2.2% 2mg	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	224% 33.7mg	332% 50mg	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

	Blanched Almonds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.5% 335mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	283% 2.55mg	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	58% 4.65mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	120% 2.76mg	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	97% 682mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Sunflower Seeds:

• Blanched Almonds have 2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Vitamin B1, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 11.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Blanched Almonds.
• Both Blanched Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Sunflower Seeds:

• Blanched Almonds have 3 times more Calcium and 2.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.6 times more Iron, 1.4 times more Phosphorus, 16.6 times more Selenium and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15 times more Omega 3 and 1.9 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per 5 oz.
• Both Blanched Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.