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

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 - Oil Roasted Sunflower Seeds or Almond Flour?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Oil Roasted Sunflower Seeds VS Almond Flour Nutrients Per 300 Kcal

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

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

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

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

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.