Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Dry Roasted Sunflower Seed Kernels From Shell with Salt

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	5.34% 3.87g	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	% 0.057g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 3.83g	g per day for Men 19-50 years
Fiber	39% 15g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	53.7% 30g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	87.7% 1.14mg	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	9.57% 38.3μg	84% 336μg	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	245% 37mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	41.2% 412mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	288% 2.6mg	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	65.2% 5.2mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	130% 3mg	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	94% 661mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	568% 8516mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dry Roasted Sunflower Seed Kernels From Shell with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 5 ounces of Oil Roasted Almonds have 3.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.9 times more Vitamin B3, 30.7 times more Vitamin B5, 6.8 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Sunflower Seed Kernels From Shell with Salt provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Dry Roasted Sunflower Seed Kernels From Shell with Salt:

• 5 ounces of Oil Roasted Almonds have 4.2 times more Calcium and 2.1 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 1.9 times more Copper, 2.5 times more Phosphorus, 19.3 times more Selenium, 6008 times more Sodium and 1.7 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Sunflower Seed Kernels From Shell with Salt contain similar levels of Iron, Manganese and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• While 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain more Omega 3 and 2.4 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Sunflower Seed Kernels From Shell with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3