Comparing Nutrients in 5 ounces Oil Roasted Sunflower SeedsVS Almonds

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Almonds

29%839kcal

Energy

28.3%821kcal

839 kcalvs821 kcal

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

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75%72.7g

Fat

73%70.8g

72.7 gvs70.8 g

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

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31.3%10g

Saturated Fat

17%5.4g

10 gvs5.4 g

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

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7.18%0.11g

Omega 3

0.27%0.004g

0.11 gvs0.004 g

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

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285%48.5g

Omega 6

103%17.5g

48.5 gvs17.5 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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25%32.4g

Carbohydrate

23.5%30.5g

32.4 gvs30.5 g

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

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6.1%4.4g

Sugars

8.5%6.17g

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

4.4 gvs6.17 g

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

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0%0g

Fructose

0.22%0.16g

≤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 gvs0.16 g

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

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%1.05g

Glucose

%0.24g

1.05 gvs0.24 g

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

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%3.36g

Sucrose

%5.6g

3.36 gvs5.6 g

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

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39.5%15g

Fiber

46.6%17.7g

15 gvs17.7 g

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

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50.8%28.4g

Protein

53.5%30g

28.4 gvs30 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

Oil Roasted Sunflower Seedsvs Almonds

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

37.8%0.45mg

Vitamin B1

24.2%0.29mg

Thiamine

0.45 mgvs0.29 mg

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

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30.5%0.4mg

Vitamin B2

124%1.6mg

Riboflavin

0.4 mgvs1.6 mg

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

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36.6%5.85mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

5.85 mgvs5.13 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

197%9.84mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

9.84 mgvs0.67 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

86.4%1.12mg

Vitamin B6

15%0.19mg

Pyridoxine

1.12 mgvs0.19 mg

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

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

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

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83%332μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

332 μgvs62.4 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

1.73%1.56mg

Vitamin C

0%0mg

Ascorbic acid

1.56 mgvs0 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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343%51.5mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

51.5 mgvs36.3 mg

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

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3.66%4.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.4 μgvs0 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Almonds

12.3%123mg

Calcium

38%381mg

123 mgvs381 mg

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

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284%2.56mg

Copper

162%1.46mg

2.56 mgvs1.46 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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76%6.07mg

Iron

65.7%5.26mg

6.07 mgvs5.26 mg

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

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43%180mg

Magnesium

91%383mg

180 mgvs383 mg

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

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128%2.95mg

Manganese

134%3.1mg

2.95 mgvs3.1 mg

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

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Molybdenum

143%64.2μg

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

NA μgvs64.2 μg

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

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231%1615mg

Phosphorus

97%682mg

1615 mgvs682 mg

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

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20%685mg

Potassium

30.6%1039mg

685 mgvs1039 mg

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

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202%111μg

Selenium

10.6%5.8μg

111 μgvs5.8 μg

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

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0.28%4.25mg

Sodium

0.094%1.4mg

4.25 mgvs1.4 mg

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

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67%7.4mg

Zinc

40.2%4.42mg

7.4 mgvs4.42 mg

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

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0.059%2.2g

Water

0.17%6.25g

2.2 gvs6.25 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 Oil Roasted Sunflower Seeds vs Almonds:

Oil Roasted Sunflower Seed Kernels have 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.
While Almonds contain 4.1 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Almonds have similar amounts of Vitamin B3 per 5 oz.
Both Oil Roasted Sunflower Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

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

Comparison of macro-nutrients per 5 ounces:

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

Compare more foods per 5 oz:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsAlmondsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 5 ounces Oil Roasted Sunflower SeedsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: