Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sunflower Seed Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16% 462kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	39% 15g	38g per day for Men 19-50 years
Protein	122% 68g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	13% 0.17mg	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	78.7% 315μg	9.57% 38.3μg	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	2.05% 1.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 162mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	150% 1.35mg	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	117% 9.4mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	152% 3.5mg	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	140% 977mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Oil Roasted Almonds:

• 5 ounces of Sunflower Seed Flour have 34.6 times more Vitamin B1, 2 times more Vitamin B3, 28.8 times more Vitamin B5, 6.4 times more Vitamin B6 and 8.2 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.9 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Oil Roasted Almonds:

• 5 ounces of Sunflower Seed Flour have 1.8 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 14.2 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.6 times more Calcium and 10.4 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Oil Roasted Almonds contain similar levels of Manganese per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 2 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.9 times more Energy, 34.3 times more Fat, 30.5 times more Saturated Fat, 15.6 times more Omega 6 and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.