Comparing Nutrients in 7 ounces Dry Roasted Sunflower Seed Kernels with Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%
Almond paste	8%	52%	40%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels with Salt	Almond paste	Recommended Dietary Allowance
Energy	40% 1155kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	73% 95g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	99% 72g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	47% 18g	25% 9.53g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels with Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.5% 0.071mg	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	118% 470μg	36.2% 145μg	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	0.22% 0.2mg	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	345% 51.8mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels with Salt	Almond paste	Recommended Dietary Allowance
Calcium	14% 139mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	100% 0.9mg	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	94% 7.54mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	74% 1.7mg	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	327% 2292mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	86.7% 1300mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels with Salt VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Sunflower Seed Kernels with Salt versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt vs Almond paste:

• 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 1.3 times more Vitamin B1, 5 times more Vitamin B3, 62.3 times more Vitamin B5, 22.3 times more Vitamin B6, 3.2 times more Vitamin B9, 1.9 times more Vitamin E and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels with Salt.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels with Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Sunflower Seed Kernels with Salt vs Almond paste:

• 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 4 times more Copper, 2.4 times more Iron, 2.5 times more Manganese, 4.5 times more Phosphorus, 2.7 times more Potassium, 18.9 times more Selenium, 72.8 times more Sodium and 3.6 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 2.5 times more Calcium than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt and Almond paste contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 1.3 times more Energy, 1.8 times more Fat, 2 times more Saturated Fat, 5.9 times more Omega 6, 1.9 times more Fiber and 2.1 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 2.9 times more Omega 3, 2 times more Carbohydrate and 13.3 times more Sugars than Dry Roasted Sunflower Seed Kernels with Salt.