Comparing Nutrients in 14 ounces Olive, Peanut And Corn Oil VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Olive, Peanut And Corn Oil	0%	100%	0%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Olive, Peanut And Corn Oil	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	121% 3509kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	178% 57g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	762% 130g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	109% 142g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	0% 0g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Olive, Peanut And Corn Oil	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	230% 3mg	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	0% 0μg	220% 881μg	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	0% 0mg	5.73% 5.16mg	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	391% 58.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.5% 83.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive, Peanut And Corn Oil	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0% 0mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	755% 6.8mg	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	6.45% 0.52mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	341% 7.84mg	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	0% 0mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0% 0g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Olive, Peanut And Corn Oil VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Olive, Peanut And Corn Oil versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Olive, Peanut And Corn Oil vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Olive, Peanut And Corn Oil.
• 14 ounces of Olive, Peanut And Corn Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Olive, Peanut And Corn Oil as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Olive, Peanut And Corn Oil vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain more Calcium, more Copper, 50.9 times more Iron, more Magnesium, more Manganese, more Phosphorus, more Selenium and 247.5 times more Zinc than Olive, Peanut And Corn Oil.
• 14 ounces of Olive, Peanut And Corn Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc
• Both Olive, Peanut And Corn Oil as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Olive, Peanut And Corn Oil have 2.7 times more Energy, 62.1 times more Fat, 104.1 times more Saturated Fat, 216.5 times more Omega 3 and 37.6 times more Omega 6 than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain more Carbohydrate, more Fiber and more Protein than Olive, Peanut And Corn Oil.
• 14 ounces of Olive, Peanut And Corn Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3