Comparing Nutrients in 5 ounces Shelf Stable Unsweetened Almond Milk VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.43% 1.86g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	43% 16.3g	38g per day for Men 19-50 years
Protein	1% 0.57g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.8% 1.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.35% 1.4μg	84.3% 337μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.7% 58IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 8.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 261mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	289% 2.6mg	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	4.96% 0.4mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	130% 3mg	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	1.82% 12.8mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Shelf Stable Unsweetened Almond Milk versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Shelf Stable Unsweetened Almond Milk vs Toasted Sunflower Seeds:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have more Vitamin D than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, 28.5 times more Vitamin B2, 60 times more Vitamin B3, 706 times more Vitamin B5, more Vitamin B6 and 238 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Shelf Stable Unsweetened Almond Milk vs Toasted Sunflower Seeds:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have 3.2 times more Calcium, 24 times more Sodium and 96.5 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 91.7 times more Copper, 24.3 times more Iron, 21.5 times more Magnesium, 52.9 times more Manganese, 128.7 times more Phosphorus, 7.3 times more Potassium and 88.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 41.3 times more Energy, 59.2 times more Fat, 74.4 times more Saturated Fat, more Omega 3, 148.4 times more Omega 6, 15.7 times more Carbohydrate, 57.5 times more Fiber and 43 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein