Comparing Nutrients in 100 calories Sunflower Seeds VS Shelf Stable Unsweetened Almond Milk

Weight per 100 calories

• Sunflower Seeds: 17g
• Shelf Stable Unsweetened Almond Milk: 667g

Sunflower Seeds have 38.9 times more energy per 100g than Shelf Stable Unsweetened Almond Milk. It has very high energy density when compared to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Shelf Stable Unsweetened Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	9.9% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	6.7% 8.73g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	7.45% 5.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 5.4g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	1.67% 6.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.6% 273IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	281% 42.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	123% 1227mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	11.6% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	17.4% 644g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Shelf Stable Unsweetened Almond Milk:

• Dried Sunflower Seed Kernels have more Vitamin B1, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, more Vitamin B6 and 5.8 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains more Vitamin D and 7 times more Vitamin E than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Shelf Stable Unsweetened Almond Milk have similar amounts of Vitamin B2 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Shelf Stable Unsweetened Almond Milk:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 13.6 times more Selenium and 2.1 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 91.8 times more Calcium, 2.1 times more Iron, 4 times more Potassium, 311.5 times more Sodium and 794.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.4 times more Fat, 1.4 times more Saturated Fat, 2.3 times more Omega 6 and 1.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While Shelf Stable Unsweetened Almond Milk contains 2.6 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Shelf Stable Unsweetened Almond Milk have similar amounts of Energy and Fiber per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.