Comparing Nutrients in 7 ounces Sunflower Seeds VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Energy	40% 1159kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	32% 41.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 9.43g	g per day for Men 19-50 years
Fiber	45% 17g	57% 21.6g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	20.8% 0.27mg	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	113% 450μg	27.3% 109μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	316% 47.4mg	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

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Calcium	15.5% 155mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	242% 2.2mg	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	130% 10.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	193% 4.43mg	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	187% 1310mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Dry Roasted Almonds contain 3.4 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

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

Comparison of macro-nutrients per 7 ounces:

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