Comparing Nutrients in 300 calories Almond Flour VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

Discover which food has more nutrients per 300 calories - Almond Flour or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	NA	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	NA	27% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	NA	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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% 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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	NA	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.4mg	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	NA	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	NA	102% 0.91mg	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	NA	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	NA	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	NA	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	NA	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	NA	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	NA	24% 2.64mg	11mg per day for Men 19-50 years
Water	NA	0.021% 0.78g	3700g per day for Men 19-50 years

Almond Flour VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almond Flour or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Almond Flour vs Oil Roasted Sunflower Seeds:

One of the foods have 0 calories. Comparison of vitamins per 300 kcal not possible.

Comparing minerals per 300 calories for Almond Flour vs Oil Roasted Sunflower Seeds:

One of the foods have 0 calories. Comparison of minerals per 300 kcal not possible.

Comparison of macro-nutrients per 300 calories:

One of the foods have 0 calories. Comparison of macro-nutrients per 300 kcal not possible.