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Comparing Nutrients in 100 grams Blanched AlmondsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

20.3%590kcal
Energy
20%584kcal
590 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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54%52.5g
Fat
53%51.5g
52.5 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.4%3.95g
Saturated Fat
14%4.46g
3.95 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.25%0.004g
Omega 3
3.75%0.06g
0.004 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.7%12.4g
Omega 6
136%23g
12.4 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.4%18.7g
Carbohydrate
15.4%20g
18.7 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
6.4%4.63g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.63 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.03g
Glucose
NA
0.03 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%4.46g
Sucrose
%2.5g
4.46 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
26%9.9g
Fiber
22.6%8.6g
9.9 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
38.2%21.4g
Protein
37%20.8g
21.4 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg
Vitamin B1
123%1.48mg
Thiamine
0.19 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54.7%0.71mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.71 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.5mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
3.5 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6.28%0.31mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.31 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.85%0.12mg
Vitamin B6
103%1.35mg
Pyridoxine
0.12 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.3%49μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
49 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
1.56%1.4mg
Ascorbic acid
0 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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158%23.8mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
23.8 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23.6%236mg
Calcium
7.8%78mg
236 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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114%1.03mg
Copper
200%1.8mg
1.03 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
41%3.28mg
Iron
65.6%5.25mg
3.28 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64%268mg
Magnesium
77.4%325mg
268 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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79.8%1.84mg
Manganese
84.8%1.95mg
1.84 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.7%481mg
Phosphorus
94%660mg
481 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.4%659mg
Potassium
19%645mg
659 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
96%53μg
3.2 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.27%19mg
Sodium
0.6%9mg
19 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
27%2.97mg
Zinc
45.5%5mg
2.97 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.12%4.5g
Water
0.13%4.73g
4.5 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Blanched Almonds vs Sunflower Seeds:
Comparing minerals per 100 grams for Blanched Almonds vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



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