Comparing Nutrients in 5 ounces Sunflower Seeds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	28.5% 828kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	9.5% 6.9g	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	NA	0.02% 0.014g	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 6.73g	g per day for Men 19-50 years
Fiber	32% 12g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	15% 0.19mg	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	80.4% 322μg	19.5% 78μg	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	2.2% 2mg	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	332% 50mg	226% 34mg	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

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	173% 1.56mg	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	93% 7.44mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	138% 3.16mg	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	134% 936mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 19.2 times more Vitamin B1, 2.3 times more Vitamin B3, 3.5 times more Vitamin B5, 9.9 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.6 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 26.5 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.4 times more Calcium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Almonds have similar amounts of Magnesium, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 6 times more Omega 3 and 1.8 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.