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Comparing Nutrients in 100 grams Sunflower Seed FlourVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour
55%
4%
41%
Roasted Almonds
13%
74%
13%
100 g ▼

Macro Nutrients

11.2%326kcal
Energy
20.6%598kcal
326 kcalvs598 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.66%1.6g
Fat
54%52.5g
1.6 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g
Saturated Fat
12.8%4.1g
0.14 gvs4.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.13%0.002g
Omega 3
0.63%0.01g
0.002 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.1%0.87g
Omega 6
76%13g
0.87 gvs13 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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27.6%36g
Carbohydrate
16%21g
36 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.7%4.86g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.014%0.01g
≤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]
NA gvs0.01 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.01g
NA gvs0.01 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.75g
NA gvs4.75 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.7%5.2g
Fiber
28.7%11g
5.2 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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86%48g
Protein
37.4%21g
48 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.22%2μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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266%3.2mg
Vitamin B1
6.4%0.077mg
Thiamine
3.2 mgvs0.077 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.5%0.27mg
Vitamin B2
92%1.2mg
Riboflavin
0.27 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45.7%7.3mg
Vitamin B3
22.7%3.64mg
Niacin, nicotinic acid, niacinamide
7.3 mgvs3.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
132%6.6mg
Vitamin B5
6.42%0.32mg
Pantothenic acid
6.6 mgvs0.32 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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58%0.75mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.75 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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55.5%222μg
Vitamin B9
13.8%55μg
Folates and Folic Acid
222 μgvs55 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.44%1.3mg
Vitamin C
0%0mg
Ascorbic acid
1.3 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
159%24mg
Tocopherols and Tocotrienols
NA mgvs24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11.4%114mg
Calcium
27%268mg
114 mgvs268 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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190%1.7mg
Copper
122%1.1mg
1.7 mgvs1.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82.8%6.62mg
Iron
46.6%3.73mg
6.62 mgvs3.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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82.4%346mg
Magnesium
66.4%279mg
346 mgvs279 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86%1.98mg
Manganese
97%2.23mg
1.98 mgvs2.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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98%689mg
Phosphorus
67.3%471mg
689 mgvs471 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.97%67mg
Potassium
21%713mg
67 mgvs713 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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106%58.2μg
Selenium
3.64%2μg
58.2 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg
Sodium
0.2%3mg
3 mgvs3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45%4.95mg
Zinc
30%3.3mg
4.95 mgvs3.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.47g
Water
0.065%2.4g
7.47 gvs2.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Roasted Almonds:
Comparing minerals per 100 grams for Sunflower Seed Flour vs Roasted Almonds:
Comparison of macro-nutrients per 100 grams:



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