Kale.World
Maximize your nutrients, minize your calories

Almonds vs Sunflower seeds
CALORIC DENSITY
Almonds
Sunflower seeds, kernels, tstd, wo/salt
5.75
6.19
12061
12039

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Almonds
Sunflower seeds
Protein = 7g
Protein = 6g
Carbohydrates = 8g
Carbohydrates = 7g
Fat = 17g
Fat = 18g
Fiber = 4g
Fiber = 4g
Monounsaturated = 11g
Monounsaturated = 4g
Polyunsaturated = 4g
Polyunsaturated = 12g
Saturated Fat = 1g
Saturated Fat = 2g
Nutrient almonds sunflower seeds
Protein 7g 6g
Carbohydrate 8g 7g
Fiber 4g 4g
Fat 17g 18g
Monounsat. Fat 11g 18g
Polyunsat. Fat 4g 12g
Saturated Fat 1g 2g
almonds
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 4%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 1%
Vitamin E = 76%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Nutrientalmondssunflower seeds
Choline4%0%
Vitamin A0%0%
Vitamin C0%1%
Vitamin E76%0%
Vitamin K0%0%

Almonds have significantly more Vitamins E than sunflower seeds. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E. Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 7%
Vitamin B1 = 11%
Vitamin B2 = 32%
Vitamin B2 = 8%
Vitamin B3 = 10%
Vitamin B3 = 11%
Vitamin B5 = 3%
Vitamin B5 = 46%
Vitamin B6 = 5%
Vitamin B6 = 24%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientalmondssunflower seeds
Vitamin B17%11%
Vitamin B232%8%
Vitamin B310%11%
Vitamin B53%46%
Vitamin B65%24%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 0%
Potassium = 7%
Potassium = 5%
Calcium = 18%
Calcium = 4%
Magnesium = 27%
Magnesium = 12%
Phosphorus = 29%
Phosphorus = 65%
Iron = 22%
Iron = 37%
Manganese = 35%
Manganese = 30%
Selenium = 2%
Selenium = 0%
Copper = 35%
Copper = 59%
Zinc = 11%
Zinc = 18%
Nutrientalmondssunflower seeds
Sodium0%0%
Potasium7%5%
Calcium18%4%
Magnesium27%12%
Phosphorus29%65%
Iron22%37%
Manganese35%30%
Selenium2%0%
Copper35%59%
Zinc11%18%

Rank foods/recipes by Nutrients

You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:

And get results like this:

COMPARE FOODS

vs
Kale.world
X

ABOUT THIS SITE

Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

COMPARE FOODS

vs

RECENT POSTS

=
=