Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Almond Flour

Weight per 100 calories

• Toasted Sunflower Seeds: 16g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Almond Flour?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Almond Flour	17%	73%	10%

Macro Nutrients

	Toasted Sunflower Seeds	Almond Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	NA	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	NA	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	NA	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	NA	130g per day for Men 19-50 years
Sugars	NA	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	4.9% 1.86g	NA	38g per day for Men 19-50 years
Protein	4.96% 2.8g	NA	56g per day for Men 19-50 years

Vitamins

	Toasted 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	4.38% 0.053mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	NA	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	9.6% 38.4μg	NA	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	0.25% 0.23mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Almond Flour	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	NA	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	NA	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	13.8% 1.1mg	NA	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	NA	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	26.7% 187mg	NA	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	NA	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	NA	11mg per day for Men 19-50 years
Water	0.004% 0.16g	NA	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Almond Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Almond Flour?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Almond Flour:

One of the foods have 0 calories. Comparison of vitamins per 100 kcal not possible.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Almond Flour:

One of the foods have 0 calories. Comparison of minerals per 100 kcal not possible.

Comparison of macro-nutrients per 100 calories:

One of the foods have 0 calories. Comparison of macro-nutrients per 100 kcal not possible.