Comparing Nutrients in 7 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	40% 1155kcal	NA	2900kcal per day for Men 19-50 years
Fat	102% 99g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	NA	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	24.7% 32g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	93% 52g	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	17.5% 0.21mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	457% 137μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	18.8% 75μg	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	3.1% 2.78mg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Almond Flour	Recommended Dietary Allowance
Calcium	14% 139mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	215% 1.93mg	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	94% 7.54mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	159% 71.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	327% 2292mg	145% 1016mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	39% 1324mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.68% 1.47μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.12% 1.77mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.23% 8.57g	3700g per day for Men 19-50 years

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

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

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

• 7 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 7 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 seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.5 times more Carbohydrate than Almond Flour.
• While 7 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 seven ounces.