Comparing Nutrients in 7 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	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	93% 52g	71% 40g	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	18.5% 0.22mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	398% 3.58mg	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	80% 6.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	179% 4.13mg	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Oil Roasted Sunflower Seeds:

• 7 ounces of Almond Flour have 2.7 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 7 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 seven ounces.

Comparing minerals per 7 ounces for Almond Flour vs Oil Roasted Sunflower Seeds:

• 7 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 7 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 seven ounces.
• 7 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 7 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 seven ounces.