Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Sunflower Seed Flour

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	41.5% 1205kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	54.7% 71g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	27% 10.3g	38g per day for Men 19-50 years
Protein	75.2% 42g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	115% 1.5mg	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	13.4% 53.6μg	110% 441μg	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	2.87% 2.58mg	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	344% 51.5mg	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

	Oil Roasted Almonds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	57.7% 577mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	378% 3.4mg	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	91% 7.3mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	170% 3.9mg	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	132% 925mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Sunflower Seed Flour:

• 7 ounces of Oil Roasted Almonds have 2.9 times more Vitamin B2 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 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.
• Both Oil Roasted Almonds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Sunflower Seed Flour:

• 7 ounces of Oil Roasted Almonds have 2.6 times more Calcium, 1.2 times more Manganese and 10.4 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 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.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 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 Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 2 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.