Comparing Nutrients in 100 grams 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	20% 584kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	16% 21g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 4.75g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	28.7% 11g	38g per day for Men 19-50 years
Protein	37% 20.8g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	10.5% 0.14mg	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	56.8% 227μg	13.8% 55μg	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	1.56% 1.4mg	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	234% 35mg	159% 24mg	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	7.8% 78mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	122% 1.1mg	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	65.6% 5.25mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	97% 2.23mg	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	94% 660mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.