Comparing Nutrients in 1 pound Sunflower Seed Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sunflower Seed Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	51% 1479kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	62% 23.6g	130% 49.4g	38g per day for Men 19-50 years
Protein	389% 218g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	47.5% 0.62mg	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	252% 1007μg	62.4% 249μg	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	723% 108mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	51.7% 517mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	440% 10mg	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	446% 3125mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.3% 11g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour has 41.4 times more Vitamin B1, 2 times more Vitamin B3, 20.6 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Roasted 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 Roasted Almonds:

• Partially Defatted Sunflower Seed Flour has 1.6 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 29.1 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Calcium and 10.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Dry Roasted 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 Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 32.6 times more Fat, 29.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.