Comparing Nutrients in 7 ounces Almond pasteVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Almond paste

52%

40%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Almond pastevs Oil Roasted Sunflower Seeds

31.3%909kcal

Energy

40.5%1175kcal

909 kcalvs1175 kcal

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

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56.8%55g

Fat

105%102g

55 gvs102 g

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

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16.3%5.2g

Saturated Fat

44%14g

5.2 gvs14 g

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

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24.7%0.39g

Omega 3

10%0.16g

0.39 gvs0.16 g

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

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65%11g

Omega 6

399%68g

11 gvs68 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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73%95g

Carbohydrate

35%45.4g

95 gvs45.4 g

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

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99%72g

Sugars

8.5%6.17g

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

72 gvs6.17 g

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

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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 .

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Glucose

%1.47g

NA gvs1.47 g

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

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Sucrose

%4.7g

NA gvs4.7 g

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

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25%9.53g

Fiber

55.4%21g

9.53 gvs21 g

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

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32%18g

Protein

71%40g

18 gvs40 g

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

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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 .

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13.6%0.16mg

Vitamin B1

53%0.64mg

Thiamine

0.16 mgvs0.64 mg

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

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63%0.82mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.82 mgvs0.56 mg

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

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17.6%2.82mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs8.2 mg

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

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4.5%0.22mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.22 mgvs13.8 mg

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

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5.5%0.071mg

Vitamin B6

121%1.57mg

Pyridoxine

0.071 mgvs1.57 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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36.2%145μg

Vitamin B9

116%464μg

Folates and Folic Acid

145 μgvs464 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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0.22%0.2mg

Vitamin C

2.43%2.2mg

Ascorbic acid

0.2 mgvs2.2 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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179%27mg

Vitamin E

481%72mg

Tocopherols and Tocotrienols

27 mgvs72 mg

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

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0%0μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

0 μgvs6.15 μg

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

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Minerals

Almond pastevs Oil Roasted Sunflower Seeds

34%341mg

Calcium

17.3%173mg

341 mgvs173 mg

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

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100%0.9mg

Copper

398%3.58mg

0.9 mgvs3.58 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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39.7%3.18mg

Iron

106%8.5mg

3.18 mgvs8.5 mg

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

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61.4%258mg

Magnesium

60%252mg

258 mgvs252 mg

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

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74%1.7mg

Manganese

179%4.13mg

1.7 mgvs4.13 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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73%512mg

Phosphorus

323%2260mg

512 mgvs2260 mg

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

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18.3%623mg

Potassium

28%958mg

623 mgvs958 mg

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

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15%8.33μg

Selenium

282%155μg

8.33 μgvs155 μg

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

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1.2%18mg

Sodium

0.4%5.95mg

18 mgvs5.95 mg

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

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26.7%2.94mg

Zinc

94%10.3mg

2.94 mgvs10.3 mg

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

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0.76%28g

Water

0.083%3.06g

28 gvs3.06 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 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 7 ounces Almond pasteVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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