Comparing Nutrients in 1 kilogram Almond Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Almond Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	NA	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	NA	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	244% 93g	303% 115g	38g per day for Men 19-50 years
Protein	468% 262g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	232% 2320mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Toasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Almond Flour has 2.6 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.9 times more Vitamin B1, 8.1 times more Vitamin B6 and 6.3 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.

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

• 1 kilogram of Almond Flour has 4.1 times more Calcium, 1.9 times more Magnesium and 1.4 times more Potassium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Copper, 2.1 times more Iron, 2.3 times more Phosphorus and 1.9 times more Zinc than Almond Flour.
• Both Almond Flour and Toasted Sunflower Seeds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 1.5 times more Protein than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Toasted Sunflower Seeds offer comparable quantities of Fat and Fiber per one kilogram.