Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Lightly Salted Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Lightly Salted Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29% 839kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	8.9% 6.45g	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	% 1.05g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 6.2g	g per day for Men 19-50 years
Fiber	39.5% 15g	39% 15g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	13% 0.17mg	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	83% 332μg	9.57% 38.3μg	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	1.73% 1.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	150% 1.35mg	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	76% 6.07mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	152% 3.5mg	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	231% 1615mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Lightly Salted Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Lightly Salted Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 3.5 times more Vitamin B1, 30.3 times more Vitamin B5, 6.7 times more Vitamin B6, 8.7 times more Vitamin B9, 1.4 times more Vitamin E and more Vitamin K than Lightly Salted Oil Roasted Almonds.
• While 5 oz of Lightly Salted Oil Roasted Almonds contain 2.8 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Lightly Salted Oil Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.9 times more Copper, 2.4 times more Phosphorus, 19.1 times more Selenium and 1.7 times more Zinc than Lightly Salted Oil Roasted Almonds.
• While 5 oz of Lightly Salted Oil Roasted Almonds contain 3.3 times more Calcium, 2.2 times more Magnesium, 1.4 times more Potassium and 47.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Lightly Salted Oil Roasted Almonds contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Saturated Fat, more Omega 3, 2.5 times more Omega 6 and 1.3 times more Carbohydrate than Lightly Salted Oil Roasted Almonds.
• While 5 oz of Lightly Salted Oil Roasted Almonds contain 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Lightly Salted Oil Roasted Almonds offer comparable quantities of Energy, Fat, Fiber and Protein per five ounces.
• 5 ounces of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3