Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	93% 2685kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	6.72% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	19.5% 14g	5.07% 3.67g	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	0% 0g	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 3.67g	g per day for Men 19-50 years
Fiber	127% 48g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	162% 91g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.4% 4.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	1.13% 4.54μg	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	5.54% 5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	191% 28.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	39.5% 395mg	83.5% 835mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	10% 0.091mg	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	243% 19.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	7.9% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	738% 5166mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.19% 7g	12% 438g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Shelf Stable Unsweetened Almond Milk per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Shelf Stable Unsweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Shelf Stable Unsweetened Almond Milk:

• 1 pound of Oil Roasted Sunflower Seeds has more Vitamin B1, 28 times more Vitamin B2, 59 times more Vitamin B3, 694 times more Vitamin B5, more Vitamin B6, 234 times more Vitamin B9, 5.7 times more Vitamin E and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While 1 lb of Shelf Stable Unsweetened Almond Milk contains more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 1 pound of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Shelf Stable Unsweetened Almond Milk:

• 1 pound of Oil Roasted Sunflower Seeds has 90.2 times more Copper, 15.3 times more Iron, 21.2 times more Magnesium, 52 times more Manganese, 126.6 times more Phosphorus, 7.2 times more Potassium, 782 times more Selenium and 86.8 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 1 lb of Shelf Stable Unsweetened Almond Milk contains 2.1 times more Calcium, 24 times more Sodium and 62.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 39.5 times more Energy, 53.4 times more Fat, 88.4 times more Saturated Fat, more Omega 3, 135.7 times more Omega 6, 17.5 times more Carbohydrate, 3.8 times more Sugars, 53 times more Fiber and 50.2 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein