Comparing Nutrients in 100 grams Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Almonds	Recommended Dietary Allowance
Energy	19% 546kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 3.95g	g per day for Men 19-50 years
Fiber	23.7% 9g	33% 12.5g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.3% 237μg	11% 44μg	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	174% 26mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Almonds	Recommended Dietary Allowance
Calcium	7% 70mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	115% 1.03mg	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	47.5% 3.8mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	165% 1155mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	401% 6008mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Almonds:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.9 times more Vitamin B3, 14.9 times more Vitamin B5, 5.9 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1 and 4.6 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Almonds have similar amounts of Vitamin E per 100 g.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Almonds:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.8 times more Copper, 2.4 times more Phosphorus, 19.3 times more Selenium, 6008 times more Sodium and 1.7 times more Zinc than Almonds.
• While Almonds contain 3.8 times more Calcium and 2.1 times more Magnesium than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Almonds have similar amounts of Iron, Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.4 times more Saturated Fat, 23 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• While Almonds contain 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Almonds have similar amounts of Energy, Fat and Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.