Comparing Nutrients in 5 ounces Almond Flour VS 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	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	NA	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	34.6% 13g	39.5% 15g	38g per day for Men 19-50 years
Protein	66.3% 37g	50.8% 28.4g	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	13.2% 0.16mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 329mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	284% 2.56mg	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	57% 4.56mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	128% 2.95mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond Flour vs Oil Roasted Sunflower Seeds:

• 5 ounces of Almond Flour have 2.7 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 7.9 times more Vitamin B6 and 6.2 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.

Comparing minerals per 5 ounces for Almond Flour vs Oil Roasted Sunflower Seeds:

• 5 ounces of Almond Flour have 2.7 times more Calcium, 2 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 1.3 times more Iron, 2.2 times more Phosphorus, 105.4 times more Selenium and 1.9 times more Zinc than Almond Flour.
• Both Almond Flour and Oil Roasted Sunflower Seeds contain similar levels of Manganese per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Fat and Fiber per five ounces.