You may think of them as just a tasty snack, but almonds are also a powerful weapon in your battle for better health. Packed with vitamins, minerals, and fiber, almonds are an easy, delicious way to get the nutrients you need, every day. And don't forget, they're naturally cholesterol-free.
Almonds are packed with vitamin E, magnesium, and protein. They are also low in carbohydrates and have more calcium than any other nut.
Nutritional comparison of sunflower seeds and almonds to other seeds, nuts and fruits.
Serving Size: 1 oz.
| Nutrient | Folate (mcg) | Vitamin E (mg) | Selenium (mcg) | Iron (mg) | Zinc (mg) |
| Sunflower Seeds | 64.46 | 11.34 | 16.87 | 1.92 | 1.43 |
| Almonds | 8.22 | 7.42 | 2.24 | 1.22 | 0.95 |
| Blueberries | 1.81 | 0.28 | 0.17 | 0.05 | 0.03 |
| Sesame Seeds | 24.41 | 0.64 | 1.62 | 4.12 | 2.2 |
| Walnuts | 27.78 | 0.83 | 1.3 | 0.83 | 0.88 |
| Pecans | 6.24 | 1.04 | 1.7 | 0.72 | 1.28 |
| Hazelnuts | 32.04 | 4.31 | 1.13 | 1.33 | 0.7 |
Source: United States Department of Agriculture (USDA) Nutrient Data Laboratory.
Note: All values round to two decimal places.
Note: All values round to two decimal places.