Comparing Nutrients in 100 grams Sunflower Seed Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sunflower Seed Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	11.2% 326kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	86% 48g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	10.5% 0.14mg	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	55.5% 222μg	13.8% 55μg	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	1.44% 1.3mg	0% 0mg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.4% 114mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	97% 2.23mg	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	98% 689mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour has 41.4 times more Vitamin B1, 2 times more Vitamin B3, 20.6 times more Vitamin B5, 5.5 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Roasted Almonds:

• Partially Defatted Sunflower Seed Flour has 1.6 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 29.1 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Calcium and 10.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Dry Roasted Almonds have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Partially Defatted Sunflower Seed Flour has 1.7 times more Carbohydrate and 2.3 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 32.6 times more Fat, 29.7 times more Saturated Fat, 14.9 times more Omega 6 and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.