Comparing Nutrients in 14 ounces Almond Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	NA	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	97% 36.8g	111% 42g	38g per day for Men 19-50 years
Protein	186% 104g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	92% 921mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almond Flour have 2.7 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 7.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 14 ounces.

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

• 14 ounces of Almond Flour have 2.7 times more Calcium, 2 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 1.3 times more Iron, 2.2 times more Phosphorus, 105.4 times more Selenium and 1.9 times more Zinc than Almond Flour.
• Both Almond Flour and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 14 ounces.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Fat and Fiber per 14 ounces.