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Nutritional info of: Nuts, almonds, blanched
vs
Seeds, sunflower seed kernels, oil roasted, with salt added
Almonds with grits and fig
Almonds with grits and fig
Sunflower
Sunflower
 
Official USDA name:"Nuts, almonds, blanched"
USDA Record Number:"12062"
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Food Group:Nut and Seed Products
Official USDA name:"Seeds, sunflower seed kernels, oil roasted, with salt added"
USDA Record Number:"12538"
SkipThePie link:permalink
Food Group:Nut and Seed Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

590
Calories from Fat 440
 

% Daily Value*

 

Total Fat

53g
81%
 
Saturated Fat 4g20%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

19mg
1%
 

Total Carbohydrate

19g
6%
 
Dietary Fiber 10g40%
 
Sugars 5g
 

Protein

21g
 
Vitamin A0% · Vitamin C0%
 
Calcium24% · Iron18%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

592
Calories from Fat 429
 

% Daily Value*

 

Total Fat

51g
79%
 
Saturated Fat 7g35%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

410mg
18%
 

Total Carbohydrate

23g
8%
 
Dietary Fiber 11g42%
 
Sugars 3g
 

Protein

20g
 
Vitamin A0% · Vitamin C0%
 
Calcium9% · Iron24%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories590 kcal2469 kJ30%
 
from Carbs76 kcal317.93 kJ
 
from Fat439.6 kcal1839.25 kJ
 
from Protein74.3 kcal310.7 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories592 kcal2477 kJ30%
 
from Carbs93.2 kcal389.79 kJ
 
from Fat429.4 kcal1796.53 kJ
 
from Protein69.6 kcal291.24 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 7 IU 0%
 
Vitamin B6 0.115 mg 6%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 23.75 mg 119%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.191 mg 13%
 
Riboflavin 0.711 mg 42%
 
Niacin 3.5 mg 18%
 
Pantothenic Acid 0.314 mg 3%
 
Folate 49 mcg 12%
 
Folate, Food 49 mcg 12%
 
Folate, DFE 49 mcg DFE 12%
 
Choline 52.1 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 9 IU 0%
 
Vitamin B6 0.792 mg 40%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 1.1 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 36.33 mg 182%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 3.1 mcg 4%
 
Thiamin 0.32 mg 21%
 
Riboflavin 0.28 mg 16%
 
Niacin 4.13 mg 21%
 
Pantothenic Acid 6.942 mg 69%
 
Folate 234 mcg 58%
 
Folate, Food 234 mcg 58%
 
Folate, DFE 234 mcg DFE 58%
 
Choline 55.1 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 236 mg 24%
 
Iron 3.28 mg 18%
 
Magnesium 268 mg 67%
 
Phosphorus 481 mg 48%
 
Potassium 659 mg 14%
 
Sodium 19 mg 1%
 
Zinc 2.97 mg 20%
 
Copper 1.027 mg 51%
 
Manganese 1.835 mg 92%
 
Selenium 3.2 mcg 5%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 87 mg 9%
 
Iron 4.28 mg 24%
 
Magnesium 127 mg 32%
 
Phosphorus 1139 mg 114%
 
Potassium 483 mg 10%
 
Sodium 410 mg 18%
 
Zinc 5.21 mg 35%
 
Copper 1.804 mg 90%
 
Manganese 2.08 mg 104%
 
Selenium 78.2 mcg 112%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein21.4g43%
 

Essential Aminos

 
Histidine0.596 g85%
 
Isoleucine0.696 g50%
 
Leucine1.479 g54%
 
Lysine0.605 g29%
 
Methionine0.19 g
 
Phenylalanine1.156 g
 
Threonine0.682 g65%
 
Tryptophan0.193 g69%
 
Valine0.805 g44%
 

Non-essential Aminos

 
Arginine2.483 g
 
Alanine1.007 g
 
Aspartate2.751 g
 
Cystine0.284 g
 
Glutamate5.206 g
 
Glycine1.478 g
 
Hydroxyproline
 
Proline0.975 g
 
Serine1.012 g
 
Tyrosine0.533 g
 
Methionine + Cystine† 0.474 g 45
 
Phenylalanine + Tyrosine† 1.689 g 161
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein20.06g40%
 

Essential Aminos

 
Histidine0.556 g79%
 
Isoleucine1.003 g72%
 
Leucine1.461 g54%
 
Lysine0.825 g39%
 
Methionine0.435 g
 
Phenylalanine1.029 g
 
Threonine0.817 g78%
 
Tryptophan0.306 g109%
 
Valine1.158 g64%
 

Non-essential Aminos

 
Arginine2.116 g
 
Alanine0.984 g
 
Aspartate2.153 g
 
Cystine0.397 g
 
Glutamate4.912 g
 
Glycine1.286 g
 
Hydroxyproline
 
Proline1.04 g
 
Serine0.947 g
 
Tyrosine0.587 g
 
Methionine + Cystine† 0.832 g 79
 
Phenylalanine + Tyrosine† 1.616 g 154
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates18.67g6%
 
Dietary Fiber9.9g40%
 
Starch1g
 
Sugars4.63g
 
Sucrose4.46g
 
Glucose0.03g
 
Fructose0g
 
Lactose0g
 
Maltose0.14g
 
Galactose0g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates22.89g8%
 
Dietary Fiber10.6g42%
 
Starch~
 
Sugars3.11g
 
Sucrose2.37g
 
Glucose0.74g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat52.52g81%
 
Total Omega-3 Fatty Acids0.004g
 
Total Omega-6 Fatty Acids12.365g
 
Total Trans Fatty Acids0.019g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

3.953g20%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.014g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]3.273g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.666g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

33.415g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.059g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]33.113g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.243g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

12.368g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]12.365g
 
Linolenic Acid   [Octadecatrienoic Acid]0.004g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat51.3g79%
 
Total Omega-3 Fatty Acids0.081g
 
Total Omega-6 Fatty Acids34.208g
 
Total Trans Fatty Acids0.158g
 
Total Trans-monoenoic Fatty Acids0.074g
 
Total Trans-polyenoic Fatty Acids0.084g
 

Total Saturated Fats (Bad Fats)

7.068g35%
 
Arachidic Acid   [Eicosanoic Acid]0.146g
 
Behenic Acid   [Docosanoic Acid]0.38g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0.112g
 
Margaric Acid   [Heptadecanoic Acid]0.022g
 
Myristic Acid   [Tetradecanoic Acid]0.086g
 
Palmitic Acid   [Hexadecanoic Acid]4.218g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.006g
 
Stearic Acid   [Octadecanoic Acid]2.097g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

8.063g
 
16:1 c0.05g
 
16:1 t0.008g
 
18:1 c7.859g
 
18:1 t0.066g
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.077g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.003g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]7.925g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.058g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

34.294g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c34.124g
 
18:2 t not further defined0.084g
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid0.076g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.005g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.006g
 
Linoleic Acid   [Octadecadienoic Acid]34.208g
 
Linolenic Acid   [Octadecatrienoic Acid]0.081g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Nuts, almonds, blanched vs Seeds, sunflower seed kernels, oil roasted, with salt added

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water4.51g
 
Ash2.91g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water1.54g
 
Ash4.22g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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