Comparing Nutrients in 7 ounces Almonds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Almonds	Sunflower Seeds	Recommended Dietary Allowance
Energy	39.6% 1149kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	12% 8.63g	7.17% 5.2g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	% 4.96g	g per day for Men 19-50 years
Fiber	65.3% 25g	45% 17g	38g per day for Men 19-50 years
Protein	75% 42g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	113% 450μg	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	3.1% 2.78mg	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	339% 51mg	465% 69.8mg	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

	Almonds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	53.4% 534mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	397% 3.57mg	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	92% 7.36mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Sunflower Seeds:

• Almonds have 3.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 9.8 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Almonds.
• Both Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Sunflower Seeds:

• Almonds have 3.4 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 12.9 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Almonds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.7 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
• Both Almonds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 7 oz.
• Both Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.