Comparing Nutrients in 100 grams Sunflower Seed Flour VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Almond Flour	17%	73%	10%

Macro Nutrients

	Sunflower Seed Flour	Almond Flour	Recommended Dietary Allowance
Energy	11.2% 326kcal	NA	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	12.5% 16g	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	13.7% 5.2g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	86% 48g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.5% 222μg	9.45% 37.8μg	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	1.44% 1.3mg	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

	Sunflower Seed Flour	Almond Flour	Recommended Dietary Allowance
Calcium	11.4% 114mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	108% 0.98mg	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	82.8% 6.62mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 689mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Almond Flour:

• 100 grams of Sunflower Seed Flour have 28.5 times more Vitamin B1, 1.8 times more Vitamin B3, 7.5 times more Vitamin B6 and 5.9 times more Vitamin B9 than Almond Flour.
• While 100 g of Almond Flour contain 2.8 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Almond Flour:

• 100 grams of Sunflower Seed Flour have 1.8 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus, 78.4 times more Selenium and 1.8 times more Zinc than Almond Flour.
• While 100 g of Almond Flour contain 2 times more Calcium and 10 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Almond Flour contain similar levels of Manganese per 100 grams.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 2.2 times more Carbohydrate and 1.8 times more Protein than Almond Flour.
• While 100 g of Almond Flour contain 31.2 times more Fat and 1.8 times more Fiber than Partially Defatted Sunflower Seed Flour.