Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Almonds:
Dried Sunflower Seed Kernels have 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.
While Almonds contain 3.2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Almonds:
Dried Sunflower Seed Kernels have 1.7 times more Copper, 1.4 times more Iron, 1.2 times more Magnesium, 1.4 times more Phosphorus, 12.9 times more Selenium and 1.6 times more Zinc than Almonds.
While Almonds contain 3.4 times more Calcium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Almonds have similar amounts of Manganese and Potassium per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 20 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
While Almonds contain 1.7 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Almonds have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 7 oz.
Both Dried Sunflower Seed Kernels as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.