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  6. Almond joy vs. Sunflower seeds

Almond joy vs. Sunflower seeds — In-Depth Nutrition Comparison

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Differences between almond joy and sunflower seeds

  • Almond joy contains less phosphorus, iron, fiber, potassium, polyunsaturated fat, and monounsaturated fat than sunflower seeds.
  • Sunflower seeds' daily need coverage for phosphorus is 78% higher.
  • Sunflower seeds contain 18 times less sugar than almond joy. Almond joy contains 48.34g of sugar, while sunflower seeds contain 2.62g.

The food types used in this comparison are Candies, ALMOND JOY Candy Bar and Seeds, sunflower seed kernels, dried.

Infographic

Almond joy vs Sunflower seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 19% 22% 48% 0% 0% 48% 19% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +21.9%
Contains more PotassiumPotassium +153.9%
Contains more IronIron +313.4%
Contains more PhosphorusPhosphorus +489.3%
Contains less SodiumSodium -93.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 2.5% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 27% 60% 8%
Protein: 4.13 g
Fats: 26.93 g
Carbs: 59.51 g
Water: 8.2 g
Other: 1.23 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +197.6%
Contains more WaterWater +73.4%
Contains more ProteinProtein +403.1%
Contains more FatsFats +91.1%
Contains more OtherOther +146.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 22% 5%
Saturated Fat: Sat. Fat 17.59 g
Monounsaturated fat: Mono. Fat 5.26 g
Polyunsaturated fat: Poly. Fat 1.18 g
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -74.7%
Contains more Mono. FatMonounsaturated fat +252.2%
Contains more Poly. FatPolyunsaturated fat +1860.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond joy Sunflower seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Almond joy Sunflower seeds Opinion
Calories 479kcal 584kcal Sunflower seeds
Protein 4.13g 20.78g Sunflower seeds
Fats 26.93g 51.46g Sunflower seeds
Vitamin C 0.7mg 1.4mg Sunflower seeds
Net carbs 54.51g 11.4g Almond joy
Carbs 59.51g 20g Almond joy
Cholesterol 4mg 0mg Sunflower seeds
Magnesium 325mg Sunflower seeds
Calcium 64mg 78mg Sunflower seeds
Potassium 254mg 645mg Sunflower seeds
Iron 1.27mg 5.25mg Sunflower seeds
Sugar 48.34g 2.62g Sunflower seeds
Fiber 5g 8.6g Sunflower seeds
Copper 1.8mg Sunflower seeds
Zinc 5mg Sunflower seeds
Phosphorus 112mg 660mg Sunflower seeds
Sodium 142mg 9mg Sunflower seeds
Vitamin A 42IU 50IU Sunflower seeds
Vitamin A 3µg Sunflower seeds
Vitamin E 35.17mg Sunflower seeds
Manganese 1.95mg Sunflower seeds
Selenium 53µg Sunflower seeds
Vitamin B1 1.48mg Sunflower seeds
Vitamin B2 0.355mg Sunflower seeds
Vitamin B3 8.335mg Sunflower seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 1.345mg Sunflower seeds
Folate 227µg Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 17.59g 4.455g Sunflower seeds
Monounsaturated fat 5.26g 18.528g Sunflower seeds
Polyunsaturated fat 1.18g 23.137g Sunflower seeds
Tryptophan 0.348mg Sunflower seeds
Threonine 0.928mg Sunflower seeds
Isoleucine 1.139mg Sunflower seeds
Leucine 1.659mg Sunflower seeds
Lysine 0.937mg Sunflower seeds
Methionine 0.494mg Sunflower seeds
Phenylalanine 1.169mg Sunflower seeds
Valine 1.315mg Sunflower seeds
Histidine 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond joy Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Almond joy
146%
Sunflower seeds
Minerals Daily Need Coverage Score
16%
Almond joy
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 45.72g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 133mg)
Which food is lower in Saturated Fat?
Sunflower seeds
Sunflower seeds is lower in Saturated Fat (difference - 13.135g)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in glycemic index?
Almond joy
Almond joy is lower in glycemic index (difference - 20)
Which food is cheaper?
Almond joy
Almond joy is cheaper (difference - $1.6)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond joy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167562/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.