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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	28.4% 825kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	1.43% 1.86g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	1.6% 1.15g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	49% 27.4g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	0.28% 0.014mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.8% 1.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	0.35% 1.4μg	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	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.7% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	60% 8.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	9.92% 99mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	3.15% 0.028mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	2.47% 0.057mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.7% 137g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Roasted Sunflower Seeds have more Vitamin B1, 24.6 times more Vitamin B2, 100.6 times more Vitamin B3, 704 times more Vitamin B5, more Vitamin B6, 237 times more Vitamin B9, 4.1 times more Vitamin E and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• While 5 oz of Shelf Stable Unsweetened Almond Milk contain more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 5 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 91.5 times more Copper, 13.6 times more Iron, 21.5 times more Magnesium, 52.8 times more Manganese, 128.3 times more Phosphorus, 12.7 times more Potassium, 793 times more Selenium and 88.2 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 5 oz of Shelf Stable Unsweetened Almond Milk contain 2.6 times more Calcium, 24 times more Sodium and 80.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 38.8 times more Energy, 51.9 times more Fat, 65.2 times more Saturated Fat, more Omega 3, 130.1 times more Omega 6, 18.4 times more Carbohydrate, 3.4 times more Sugars, 55.5 times more Fiber and 48.3 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