Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Toasted Sunflower Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	21.3% 619kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	26% 9.9g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Blanched 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	8.85% 0.12mg	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	59.5% 238μg	12.3% 49μg	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	158% 23.8mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.7% 57mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	114% 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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	79.8% 1.84mg	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	165% 1158mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B1, 22.5 times more Vitamin B5, 7 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Blanched Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Blanched 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 Blanched Almonds:

• Toasted Sunflower Seed Kernels no Salt have 1.8 times more Copper, 2.1 times more Iron, 2.4 times more Phosphorus and 1.8 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium, 2.1 times more Magnesium, 1.3 times more Potassium and 6.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Blanched Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 1.5 times more Saturated Fat, 19.8 times more Omega 3 and 3 times more Omega 6 than Blanched Almonds.
• Both Toasted Sunflower Seed Kernels no Salt and Blanched Almonds have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.