Comparing Nutrients in 1 kilogram 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	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	NA	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	244% 93g	279% 106g	38g per day for Men 19-50 years
Protein	468% 262g	358% 201g	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	93% 1.12mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	609% 7.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	232% 2320mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	2004% 18mg	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	403% 32.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	904% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Almond Flour has 2.7 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 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 one kilogram.

Comparing minerals per 1 kilogram for Almond Flour vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Almond Flour has 2.7 times more Calcium, 2 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 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 one kilogram.
• 1 kilogram of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Fat and Fiber per one kilogram.