Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Almond Flour	17%	73%	10%

Macro Nutrients

	Roasted Sunflower Seeds	Almond Flour	Recommended Dietary Allowance
Energy	28.4% 825kcal	NA	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	NA	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	17.7% 23g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	49% 27.4g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	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	12.5% 0.15mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	13.4% 53.6μg	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	2.2% 2mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Almond Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	154% 1.4mg	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	67.3% 5.4mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	114% 51μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1637mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.17% 6.12g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Roasted Sunflower Seeds have 1.8 times more Vitamin B3, 8 times more Vitamin B6 and 6.3 times more Vitamin B9 than Almond Flour.
• While 5 oz of Almond Flour contain 3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Almond Flour provide similar amounts of Vitamin B1 per five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 1.9 times more Copper, 2.3 times more Phosphorus, 1.3 times more Potassium, 106.9 times more Selenium and 1.9 times more Zinc than Almond Flour.
• While 5 oz of Almond Flour contain 3.3 times more Calcium and 1.9 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Almond Flour contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.5 times more Carbohydrate than Almond Flour.
• While 5 oz of Almond Flour contain 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Almond Flour offer comparable quantities of Fat and Fiber per five ounces.