Comparing Nutrients in 14 ounces Almond Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Almond Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	NA	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	97% 36.8g	90% 34g	38g per day for Men 19-50 years
Protein	186% 104g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	92% 921mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	794% 7.14mg	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	160% 12.8mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Sunflower Seeds:

• Almond Flour has 2.1 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.2 times more Vitamin B1, 2.1 times more Vitamin B3, 13.5 times more Vitamin B6 and 6 times more Vitamin B9 than Almond Flour.

Comparing minerals per 14 ounces for Almond Flour vs Sunflower Seeds:

• Almond Flour has 3 times more Calcium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 71.4 times more Selenium and 1.8 times more Zinc than Almond Flour.
• Both Almond Flour and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Almond Flour and Dried Sunflower Seed Kernels have similar amounts of Fat, Carbohydrate and Fiber per 14 oz.
• Both Almond Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.