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

Weight per 300 calories

• Shelf Stable Unsweetened Almond Milk: 2000g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 38.8 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	22.3% 16.2g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	15% 5.72g	38g per day for Men 19-50 years
Protein	14.3% 8g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	368% 3680mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	96% 1440mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	52% 1931g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Shelf Stable Unsweetened Almond Milk has 1.6 times more Vitamin B2, more Vitamin D and 9.4 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 2.6 times more Vitamin B3, 18.1 times more Vitamin B5, more Vitamin B6 and 6.1 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Shelf Stable Unsweetened Almond Milk has 102 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 3.1 times more Potassium, 931.2 times more Sodium and 3121.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 1.4 times more Manganese, 3.3 times more Phosphorus, 20.4 times more Selenium and 2.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 300 calories:

• Shelf Stable Unsweetened Almond Milk has 2.1 times more Carbohydrate and 11.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 1.7 times more Saturated Fat, 3.4 times more Omega 6 and 1.4 times more Fiber than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.