Comparing Nutrients in 300 calories Shelf Stable Unsweetened Almond Milk VS Sunflower Seeds

Weight per 300 calories

• Shelf Stable Unsweetened Almond Milk: 2000g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 38.9 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is very high in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Shelf Stable Unsweetened Almond Milk or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	22.3% 16.2g	1.86% 1.35g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 16.2g	% 1.3g	g per day for Men 19-50 years
Fiber	10.5% 4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	14.3% 8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68% 20.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	29% 117μg	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	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	137% 820IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	844% 127mg	120% 18mg	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

	Shelf Stable Unsweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	368% 3680mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	103% 0.92mg	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	70% 5.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	43.6% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.7% 180mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	96% 1440mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	52% 1931g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shelf Stable Unsweetened Almond Milk vs Sunflower Seeds:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 7 times more Vitamin E than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, more Vitamin B6 and 5.8 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Shelf Stable Unsweetened Almond Milk vs Sunflower Seeds:

• Shelf Stable Unsweetened Almond Milk has 91.8 times more Calcium, 2.1 times more Iron, 4 times more Potassium, 311.5 times more Sodium and 794.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 13.6 times more Selenium and 2.1 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 300 calories:

• Shelf Stable Unsweetened Almond Milk has 2.6 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 1.4 times more Saturated Fat, 2.3 times more Omega 6 and 1.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.