Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	204% 5920kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	10% 13g	130g per day for Men 19-50 years
Sugars	43% 31g	11% 8.1g	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	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 8.1g	g per day for Men 19-50 years
Fiber	279% 106g	5.26% 2g	38g per day for Men 19-50 years
Protein	358% 201g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	585% 2340μg	2.5% 10μg	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	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68.3% 410IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	422% 63.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	87% 870mg	184% 1840mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	22.2% 0.2mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	17.4% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	26% 965g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Shelf Stable Unsweetened Almond Milk per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Shelf Stable Unsweetened Almond Milk:

• 1 kilogram of Oil Roasted Sunflower Seeds has more Vitamin B1, 28 times more Vitamin B2, 59 times more Vitamin B3, 694 times more Vitamin B5, more Vitamin B6, 234 times more Vitamin B9, 5.7 times more Vitamin E and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While 1 kg of Shelf Stable Unsweetened Almond Milk contains more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 1 kilogram of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Shelf Stable Unsweetened Almond Milk:

• 1 kilogram of Oil Roasted Sunflower Seeds has 90.2 times more Copper, 15.3 times more Iron, 21.2 times more Magnesium, 52 times more Manganese, 126.6 times more Phosphorus, 7.2 times more Potassium, 782 times more Selenium and 86.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 1 kg of Shelf Stable Unsweetened Almond Milk contains 2.1 times more Calcium, 24 times more Sodium and 62.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 39.5 times more Energy, 53.4 times more Fat, 88.4 times more Saturated Fat, more Omega 3, 135.7 times more Omega 6, 17.5 times more Carbohydrate, 3.8 times more Sugars, 53 times more Fiber and 50.2 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein