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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Lightly Salted Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30.3% 877kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	43% 16.3g	39% 15g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.11% 3.97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toasted 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 Toasted Sunflower Seeds vs Lightly Salted Oil Roasted Almonds:

• 5 ounces of Toasted Sunflower Seeds have 3.5 times more Vitamin B1, 30.8 times more Vitamin B5, 6.8 times more Vitamin B6 and 8.8 times more Vitamin B9 than Lightly Salted Oil Roasted Almonds.
• While 5 oz of Lightly Salted Oil Roasted Almonds contain 2.7 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Lightly Salted Oil Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Lightly Salted Oil Roasted Almonds:

• 5 ounces of Toasted Sunflower Seeds have 1.9 times more Copper, 1.9 times more Iron, 2.5 times more Phosphorus and 1.7 times more Zinc than Lightly Salted Oil Roasted Almonds.
• While 5 oz of Lightly Salted Oil Roasted Almonds contain 5.1 times more Calcium, 2.1 times more Magnesium, 1.4 times more Potassium and 47.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Lightly Salted Oil Roasted Almonds contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Saturated Fat, more Omega 3 and 2.8 times more Omega 6 than Lightly Salted Oil Roasted Almonds.
• Both Toasted Sunflower Seeds and Lightly Salted Oil Roasted Almonds offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3