Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Almonds	14%	72%	14%

Macro Nutrients

	Toasted Sunflower Seeds	Almonds	Recommended Dietary Allowance
Energy	21.3% 619kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	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	16% 20.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Almonds	Recommended Dietary Allowance
Calcium	5.7% 57mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	204% 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	85% 6.8mg	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% 1158mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	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	0.027% 1g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B1, 15 times more Vitamin B5, 5.9 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 4 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Toasted Sunflower Seed Kernels no 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 Toasted Sunflower Seeds vs Almonds:

• Toasted Sunflower Seed Kernels no Salt have 1.8 times more Copper, 1.8 times more Iron, 2.4 times more Phosphorus and 1.7 times more Zinc than Almonds.
• While Almonds contain 4.7 times more Calcium, 2.1 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Saturated Fat, 26.3 times more Omega 3 and 3 times more Omega 6 than Almonds.
• Both Toasted Sunflower Seed Kernels no Salt and Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.