Lets compare vitamin content per 5 ounces of Almonds vs Sunflower Seeds:
Almonds have 3.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5, 9.8 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Almonds.
Both Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Sunflower Seeds:
Almonds have 3.4 times more Calcium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus, 12.9 times more Selenium and 1.6 times more Zinc than Almonds.
Both Almonds and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Almonds have 1.7 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 20 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
Both Almonds and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 5 oz.
Both Almonds as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.