Comparing Nutrients in 100 grams Blanched Almonds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Blanched Almonds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 590kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	3.77% 2.73g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	29.2% 11g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	16% 0.19mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	62% 0.8mg	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	12.3% 49μg	59.3% 237μg	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	1.56% 1.4mg	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	158% 23.8mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	203% 1.83mg	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	41% 3.28mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	92% 2.1mg	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	68.7% 481mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Roasted Sunflower Seeds:

• Blanched Almonds have 1.8 times more Vitamin B1 and 2.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 22.4 times more Vitamin B5, 7 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 100 g.
• Both Blanched Almonds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Roasted Sunflower Seeds:

• Blanched Almonds have 3.4 times more Calcium, 2.1 times more Magnesium and 6.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 2.4 times more Phosphorus, 1.3 times more Potassium, 24.8 times more Selenium and 1.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat, 17.3 times more Omega 3, 2.7 times more Omega 6 and 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Fiber and Protein per 100 g.
• Both Blanched Almonds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.