Comparing Nutrients in 100 grams Oil Roasted Almonds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oil Roasted Almonds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21% 607kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	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	13.6% 17.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	38% 21.2g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	7.67% 0.092mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 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	6.75% 27μg	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	173% 26mg	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

	Oil Roasted Almonds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 291mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	46% 3.68mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 3.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B3, 30.7 times more Vitamin B5, 6.8 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin E per 100 g.
• Both Oil Roasted 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 Oil Roasted Almonds vs Roasted Sunflower Seeds:

• Oil Roasted Almonds have 4.2 times more Calcium and 2.1 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 2.5 times more Phosphorus, 19.3 times more Selenium and 1.7 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Omega 3, 2.4 times more Omega 6 and 1.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Fiber and Protein per 100 g.
• Both Oil Roasted Almonds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.