Comparing Nutrients in 14 ounces Cooked Quinoa VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cooked Quinoa	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	16.4% 476kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	22.7% 3.87g	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	65% 84.5g	109% 142g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	29.2% 11g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	31% 17.5g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	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	35.4% 0.42mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	41.7% 167μg	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	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	74% 5.9mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	86% 603mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	7.7% 284g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Quinoa VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Quinoa 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 Cooked Quinoa vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 29.8 times more Vitamin B1, 2.4 times more Vitamin B2, 17.8 times more Vitamin B3, 6.1 times more Vitamin B6 and 5.3 times more Vitamin B9 than Cooked Quinoa.
• Both Cooked Quinoa 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 Cooked Quinoa vs Sunflower Seed Flour:

• 14 ounces of Cooked Quinoa have 2.6 times more Potassium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 6.7 times more Calcium, 8.9 times more Copper, 4.4 times more Iron, 5.4 times more Magnesium, 3.1 times more Manganese, 4.5 times more Phosphorus, 20.8 times more Selenium and 4.5 times more Zinc than Cooked Quinoa.
• 14 ounces of Cooked Quinoa lack sufficient amounts of Calcium
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Quinoa have 42.5 times more Omega 3 than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 2.7 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Fiber and 10.9 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Sunflower Seed Flour offer comparable quantities of Omega 6 per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3