Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.5% 1205kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	35% 45.4g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	8.5% 6.17g	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	% 0.079g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 4.7g	g per day for Men 19-50 years
Fiber	55% 21g	55.4% 21g	38g per day for Men 19-50 years
Protein	75.2% 42g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	121% 1.57mg	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	13.4% 53.6μg	116% 464μg	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	2.43% 2.2mg	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	344% 51.5mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57.7% 577mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	398% 3.58mg	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	91% 7.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	179% 4.13mg	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	132% 925mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 2.8 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Vitamin B1, 30.3 times more Vitamin B5, 6.7 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Oil Roasted Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Oil Roasted Sunflower Seeds:

• Oil Roasted Almonds have 3.3 times more Calcium, 2.2 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2.4 times more Phosphorus, 19.1 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 1.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Saturated Fat, more Omega 3, 2.5 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 7 oz.
• Both Oil Roasted Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.