Comparing Nutrients in 1 kilogram Roasted Almonds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	206% 5980kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	276% 358g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	137% 52g	38g per day for Men 19-50 years
Protein	374% 210g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	579% 7.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	555% 2220μg	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% 0mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1593% 239mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	268% 2680mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	1903% 17mg	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	466% 37.3mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	859% 19.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	673% 4710mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2% 74.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Sunflower Seed Flour:

• Dry Roasted Almonds have 4.5 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 41.4 times more Vitamin B1, 2 times more Vitamin B3, 20.6 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Sunflower Seed Flour:

• Dry Roasted Almonds have 2.4 times more Calcium and 10.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.6 times more Copper, 1.8 times more Iron, 1.5 times more Phosphorus, 29.1 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Partially Defatted Sunflower Seed Flour have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.8 times more Energy, 32.6 times more Fat, 29.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.7 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.