Comparing Nutrients in 1 pound Almond Flour VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Almond Flour	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	NA	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	125% 163g	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	111% 42g	62% 23.6g	38g per day for Men 19-50 years
Protein	212% 119g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	263% 3.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	252% 1007μg	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	6.55% 5.9mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	105% 1052mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	863% 7.77mg	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	183% 14.6mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	389% 8.96mg	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Almond Flour vs Sunflower Seed Flour:

• 1 pound of Almond Flour has 2.8 times more Vitamin B2 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 28.5 times more Vitamin B1, 1.8 times more Vitamin B3, 7.5 times more Vitamin B6 and 5.9 times more Vitamin B9 than Almond Flour.

Comparing minerals per 1 pound for Almond Flour vs Sunflower Seed Flour:

• 1 pound of Almond Flour has 2 times more Calcium and 10 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 78.4 times more Selenium and 1.8 times more Zinc than Almond Flour.
• Both Almond Flour and Sunflower Seed Flour contain similar levels of Manganese per one pound.
• 1 pound of Almond Flour lack sufficient amounts of Selenium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond Flour has 31.2 times more Fat and 1.8 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.2 times more Carbohydrate and 1.8 times more Protein than Almond Flour.