Comparing Nutrients in 1 pound Oil Roasted Almonds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Oil Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	95% 2753kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	125% 163g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	62% 23.6g	38g per day for Men 19-50 years
Protein	172% 96g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	263% 3.4mg	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	30.6% 122μg	252% 1007μg	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	6.55% 5.9mg	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	785% 118mg	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

	Oil Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	132% 1320mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	389% 8.96mg	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	302% 2114mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds 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 Oil Roasted Almonds vs Sunflower Seed Flour:

• 1 pound of Oil Roasted Almonds has 2.9 times more Vitamin B2 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 34.6 times more Vitamin B1, 2 times more Vitamin B3, 28.8 times more Vitamin B5, 6.4 times more Vitamin B6 and 8.2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 2.6 times more Calcium, 1.2 times more Manganese and 10.4 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.8 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 14.2 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.9 times more Energy, 34.3 times more Fat, 30.5 times more Saturated Fat, 15.6 times more Omega 6 and 2 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.