Comparing Nutrients in 5 ounces AlmondsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Almondsvs Oil Roasted Sunflower Seeds

28.3%821kcal

Energy

29%839kcal

821 kcalvs839 kcal

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

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73%70.8g

Fat

75%72.7g

70.8 gvs72.7 g

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

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17%5.4g

Saturated Fat

31.3%10g

5.4 gvs10 g

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

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0.27%0.004g

Omega 3

7.18%0.11g

0.004 gvs0.11 g

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

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103%17.5g

Omega 6

285%48.5g

17.5 gvs48.5 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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23.5%30.5g

Carbohydrate

25%32.4g

30.5 gvs32.4 g

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

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8.5%6.17g

Sugars

6.1%4.4g

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

6.17 gvs4.4 g

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

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0.22%0.16g

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]

0.16 gvs0 g

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

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%0.24g

Glucose

%1.05g

0.24 gvs1.05 g

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

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%5.6g

Sucrose

%3.36g

5.6 gvs3.36 g

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

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46.6%17.7g

Fiber

39.5%15g

17.7 gvs15 g

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

Find Nuts and Seeds rich in Fiber

53.5%30g

Protein

50.8%28.4g

30 gvs28.4 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

Almondsvs 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

24.2%0.29mg

Vitamin B1

37.8%0.45mg

Thiamine

0.29 mgvs0.45 mg

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

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124%1.6mg

Vitamin B2

30.5%0.4mg

Riboflavin

1.6 mgvs0.4 mg

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

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32%5.13mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs5.85 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

13.4%0.67mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.67 mgvs9.84 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

15%0.19mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.19 mgvs1.12 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

83%332μg

Folates and Folic Acid

62.4 μgvs332 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 .

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

0%0mg

Vitamin C

1.73%1.56mg

Ascorbic acid

0 mgvs1.56 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 .

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

242%36.3mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

36.3 mgvs51.5 mg

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

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0%0μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

0 μgvs4.4 μg

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

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Minerals

Almondsvs Oil Roasted Sunflower Seeds

38%381mg

Calcium

12.3%123mg

381 mgvs123 mg

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

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162%1.46mg

Copper

284%2.56mg

1.46 mgvs2.56 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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65.7%5.26mg

Iron

76%6.07mg

5.26 mgvs6.07 mg

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

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91%383mg

Magnesium

43%180mg

383 mgvs180 mg

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

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134%3.1mg

Manganese

128%2.95mg

3.1 mgvs2.95 mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

231%1615mg

682 mgvs1615 mg

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

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30.6%1039mg

Potassium

20%685mg

1039 mgvs685 mg

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

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10.6%5.8μg

Selenium

202%111μg

5.8 μgvs111 μg

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

Find Nuts and Seeds rich in Selenium

0.094%1.4mg

Sodium

0.28%4.25mg

1.4 mgvs4.25 mg

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

Find Nuts and Seeds rich in Sodium

40.2%4.42mg

Zinc

67%7.4mg

4.42 mgvs7.4 mg

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

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0.17%6.25g

Water

0.059%2.2g

6.25 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces of Almonds vs Oil Roasted Sunflower Seeds:

Almonds have 4.1 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 14.7 times more Vitamin B5, 5.8 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Almonds.
Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.
Both Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Oil Roasted Sunflower Seeds:

Almonds have 3.1 times more Calcium, 2.1 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Copper, 2.4 times more Phosphorus, 19.1 times more Selenium and 1.7 times more Zinc than Almonds.
Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Almonds have 1.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Saturated Fat, 27 times more Omega 3 and 2.8 times more Omega 6 than Almonds.
Both Almonds and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 5 oz.
Both Almonds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsOil Roasted Sunflower SeedsVS Blanched AlmondsAlmondsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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