Comparing Nutrients in 1 pound Sunflower Seeds VS Vanilla Flavor Sweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%

Macro Nutrients

	Sunflower Seeds	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Energy	91% 2649kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	23% 30g	130g per day for Men 19-50 years
Sugars	16.4% 12g	39% 28.3g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	168% 94g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	0.82% 0.041mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	1.05% 0.014mg	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	257% 1030μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.8% 191IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	85% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Vanilla Flavor Sweetened Almond Milk	Recommended Dietary Allowance
Calcium	35.4% 354mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	8.57% 0.077mg	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	298% 24mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	6.5% 0.15mg	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	428% 2994mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Vanilla Flavor Sweetened Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Vanilla Flavor Sweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Vanilla Flavor Sweetened Almond Milk:

• 1 pound of Sunflower Seeds has 98.7 times more Vitamin B1, 2 times more Vitamin B2, 111.1 times more Vitamin B3, 125.6 times more Vitamin B5, 448.3 times more Vitamin B6, 227 times more Vitamin B9 and 12.5 times more Vitamin E than Vanilla Flavor Sweetened Almond Milk.
• While 1 lb of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 21 times more Vitamin A, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• 1 pound of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Ready-to-drink Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin C and Vitamin K in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Vanilla Flavor Sweetened Almond Milk:

• 1 pound of Sunflower Seeds has 105.9 times more Copper, 17.5 times more Iron, 46.4 times more Magnesium, 59.1 times more Manganese, 82.5 times more Phosphorus, 12.9 times more Potassium, 530 times more Selenium and 7.9 times more Zinc than Vanilla Flavor Sweetened Almond Milk.
• While 1 lb of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 2.4 times more Calcium, 7 times more Sodium and 19.4 times more Water than Dried Sunflower Seed Kernels.
• 1 pound of Vanilla Flavor Sweetened Almond Milk lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 15.4 times more Energy, 49.5 times more Fat, more Saturated Fat, more Omega 3, 110.8 times more Omega 6, 3 times more Carbohydrate, 21.5 times more Fiber and 49.5 times more Protein than Vanilla Flavor Sweetened Almond Milk.
• While 1 lb of Ready-to-drink Vanilla Flavor Sweetened Almond Milk contains 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• 1 pound of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein