Comparing Nutrients in 300 calories Roasted AlmondsVS Roasted Sunflower Seeds

Weight per 300 calories

Roasted Almonds

50.2g

Roasted Sunflower Seeds

51.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Almonds or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Roasted Almondsvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27%26.4g

Fat

26.5%25.7g

26.4 gvs25.7 g

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

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6.4%2.05g

Saturated Fat

8.4%2.7g

2.05 gvs2.7 g

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

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0.31%0.005g

Omega 3

2.22%0.036g

0.005 gvs0.036 g

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

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38.2%6.5g

Omega 6

99%17g

6.5 gvs17 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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8.1%10.5g

Carbohydrate

9.54%12.4g

10.5 gvs12.4 g

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

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3.36%2.44g

Sugars

1.94%1.4g

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

2.44 gvs1.4 g

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

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0.007%0.005g

Fructose

≤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]

0.005 gvsNA g

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

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%0.005g

Glucose

0.005 gvsNA g

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

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%2.4g

Sucrose

2.4 gvsNA g

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

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14.4%5.47g

Fiber

15%5.72g

5.47 gvs5.72 g

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

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18.8%10.5g

Protein

17.8%9.96g

10.5 gvs9.96 g

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

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Vitamins

Roasted Almondsvs 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 .

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3.2%0.039mg

Vitamin B1

4.55%0.055mg

Thiamine

0.039 mgvs0.055 mg

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

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46%0.6mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.6 mgvs0.13 mg

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

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11.4%1.82mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs3.63 mg

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

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3.22%0.16mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.16 mgvs3.63 mg

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

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5.25%0.068mg

Vitamin B6

32%0.41mg

Pyridoxine

0.068 mgvs0.41 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.9%27.6μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

27.6 μgvs122 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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80%12mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

12 mgvs13.5 mg

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

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0%0μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0 μgvs1.4 μg

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

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Minerals

Roasted Almondsvs Roasted Sunflower Seeds

13.4%134mg

Calcium

3.6%36mg

134 mgvs36 mg

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

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61.3%0.55mg

Copper

105%0.94mg

0.55 mgvs0.94 mg

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

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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 .

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23.4%1.87mg

Iron

24.5%1.96mg

1.87 mgvs1.96 mg

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

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33.3%140mg

Magnesium

16%66.5mg

140 mgvs66.5 mg

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

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48.7%1.1mg

Manganese

47.3%1.1mg

1.1 mgvs1.1 mg

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

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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 .

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33.8%236mg

Phosphorus

85%595mg

236 mgvs595 mg

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

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10.5%358mg

Potassium

13%438mg

358 mgvs438 mg

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

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1.82%1μg

Selenium

74.3%41μg

1 μgvs41 μg

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

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0.1%1.5mg

Sodium

0.1%1.55mg

1.5 mgvs1.55 mg

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

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15%1.66mg

Zinc

24.8%2.73mg

1.66 mgvs2.73 mg

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

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0.033%1.2g

Water

0.017%0.62g

1.2 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Roasted Almonds vs Roasted Sunflower Seeds:

Dry Roasted Almonds have 4.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 2 times more Vitamin B3, 22.5 times more Vitamin B5, 6.1 times more Vitamin B6 and 4.4 times more Vitamin B9 than Dry Roasted Almonds.
Both Dry Roasted Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin E per 300 kcal.
Both Dry Roasted Almonds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Roasted Sunflower Seeds:

Dry Roasted Almonds have 3.7 times more Calcium and 2.1 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 2.5 times more Phosphorus, 40.7 times more Selenium and 1.6 times more Zinc than Dry Roasted Almonds.
Both Dry Roasted Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Almonds have 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Saturated Fat and 2.6 times more Omega 6 than Dry Roasted Almonds.
Both Dry Roasted Almonds and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
Both Dry Roasted Almonds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted AlmondsVS Oil Roasted AlmondsRoasted Sunflower SeedsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Roasted AlmondsVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Almonds or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: