Comparing Nutrients in 14 ounces Almond pasteVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Almond paste

52%

40%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Almond pastevs Oil Roasted Sunflower Seeds

62.7%1818kcal

Energy

81%2350kcal

1818 kcalvs2350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

114%110g

Fat

210%204g

110 gvs204 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

32.6%10.4g

Saturated Fat

87.7%28g

10.4 gvs28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

49.4%0.79g

Omega 3

20%0.32g

0.79 gvs0.32 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

130%22g

Omega 6

799%136g

22 gvs136 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

146%190g

Carbohydrate

70%91g

190 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

198%144g

Sugars

17%12.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

144 gvs12.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

Glucose

%2.94g

NA gvs2.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

Sucrose

%9.4g

NA gvs9.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

50%19g

Fiber

111%42g

19 gvs42 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

63.8%35.7g

Protein

142%79.6g

35.7 gvs79.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almond pastevs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

27%0.33mg

Vitamin B1

106%1.27mg

Thiamine

0.33 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

126%1.64mg

Vitamin B2

85.5%1.1mg

Riboflavin

1.64 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

35.3%5.64mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs16.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.97%0.45mg

Vitamin B5

551%27.5mg

Pantothenic acid

0.45 mgvs27.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

11%0.14mg

Vitamin B6

242%3.14mg

Pyridoxine

0.14 mgvs3.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

72.4%290μg

Vitamin B9

232%929μg

Folates and Folic Acid

290 μgvs929 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.44%0.4mg

Vitamin C

4.85%4.37mg

Ascorbic acid

0.4 mgvs4.37 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

358%53.7mg

Vitamin E

961%144mg

Tocopherols and Tocotrienols

53.7 mgvs144 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

0 μgvs12.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almond pastevs Oil Roasted Sunflower Seeds

68.3%683mg

Calcium

34.5%345mg

683 mgvs345 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

200%1.8mg

Copper

796%7.16mg

1.8 mgvs7.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

79.4%6.35mg

Iron

212%17mg

6.35 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

123%516mg

Magnesium

120%504mg

516 mgvs504 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

148%3.4mg

Manganese

359%8.26mg

3.4 mgvs8.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

146%1024mg

Phosphorus

646%4521mg

1024 mgvs4521 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

36.7%1246mg

Potassium

56.4%1917mg

1246 mgvs1917 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

30.3%16.7μg

Selenium

564%310μg

16.7 μgvs310 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

2.4%35.7mg

Sodium

0.79%12mg

35.7 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

53.4%5.87mg

Zinc

188%20.7mg

5.87 mgvs20.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

1.5%56g

Water

0.17%6.1g

56 gvs6.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 14 ounces of Almond paste vs Oil Roasted Sunflower Seeds:

Almond paste has 1.5 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B3, 61.4 times more Vitamin B5, 22 times more Vitamin B6, 3.2 times more Vitamin B9, 11 times more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Almond paste.
Both Almond paste as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almond paste vs Oil Roasted Sunflower Seeds:

Almond paste has 2 times more Calcium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4 times more Copper, 2.7 times more Iron, 2.4 times more Manganese, 4.4 times more Phosphorus, 1.5 times more Potassium, 18.6 times more Selenium and 3.5 times more Zinc than Almond paste.
Both Almond paste and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Almond paste has 2.5 times more Omega 3, 2.1 times more Carbohydrate and 11.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 1.8 times more Fat, 2.7 times more Saturated Fat, 6.1 times more Omega 6, 2.2 times more Fiber and 2.2 times more Protein than Almond paste.
Both Almond paste as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Almond pasteVS Dried BeechnutsOil Roasted Sunflower SeedsVS Dried BeechnutsAlmond pasteVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Almond pasteVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: