Comparing Nutrients in 7 ounces Roasted Almonds VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Sunflower Seeds	Recommended Dietary Allowance
Energy	41% 1187kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	% 4.96g	g per day for Men 19-50 years
Fiber	57% 21.6g	45% 17g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	205% 2.67mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	53% 532mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	168% 3.87mg	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% 935mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 3.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dry Roasted 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 Roasted Almonds vs Sunflower Seeds:

• Dry Roasted Almonds have 3.4 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dry Roasted Almonds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.9 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Omega 3 and 1.8 times more Omega 6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 7 oz.
• Both Dry Roasted Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.