Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Almond Flour

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Almond Flour	Recommended Dietary Allowance
Energy	204% 5920kcal	NA	2900kcal per day for Men 19-50 years
Fat	529% 513g	518% 502g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	NA	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	125% 162g	130g per day for Men 19-50 years
Sugars	43% 31g	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% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	244% 93g	38g per day for Men 19-50 years
Protein	358% 201g	468% 262g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	575% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2303% 691μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	585% 2340μg	95% 378μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.9 times more Vitamin B1, 7.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Almond Flour.
• While 1 kg of Almond Flour contains 2.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Almond Flour provide similar amounts of Vitamin B3 per one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 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.
• While 1 kg of Almond Flour contains 2.7 times more Calcium, 2 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Almond Flour 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 Oil Roasted Sunflower Seeds has 1.4 times more Carbohydrate than Almond Flour.
• While 1 kg of Almond Flour contains 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Almond Flour offer comparable quantities of Fat and Fiber per one kilogram.