Comparing Nutrients in 1 pound Sunflower Seed Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Almonds	14%	72%	14%

Macro Nutrients

	Sunflower Seed Flour	Almonds	Recommended Dietary Allowance
Energy	51% 1479kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	62% 23.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	389% 218g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	252% 1007μg	50% 200μg	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	6.55% 5.9mg	0% 0mg	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Almonds	Recommended Dietary Allowance
Calcium	51.7% 517mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	520% 4.68mg	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	375% 30mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	446% 3125mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.54% 20g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour has 15.5 times more Vitamin B1, 2 times more Vitamin B3, 14 times more Vitamin B5, 5.5 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 4.3 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Partially Defatted Sunflower Seed Flour has 1.7 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus, 14.2 times more Selenium and 1.6 times more Zinc than Almonds.
• While Almonds contain 2.4 times more Calcium and 10.9 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Partially Defatted Sunflower Seed Flour has 1.7 times more Carbohydrate and 2.3 times more Protein than Almonds.
• While Almonds contain 1.8 times more Energy, 31 times more Fat, 27.6 times more Saturated Fat, 14.2 times more Omega 6 and 2.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.