Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Sunflower Seed Flour	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	44.6% 1294kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	31.2% 10g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	234% 304g	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	54.3% 20.6g	NA	38g per day for Men 19-50 years
Protein	341% 191g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	20.5% 0.27mg	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	220% 881μg	34.7% 139μg	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	5.73% 5.16mg	1.32% 1.2mg	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	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	45.2% 452mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	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	328% 26.3mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	60.6% 1.4mg	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	391% 2735mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	80% 1203mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cookies, brownies, dry mix, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Cookies, brownies, dry mix, regular:

• 14 ounces of Sunflower Seed Flour have 19.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 50.4 times more Vitamin B5, 11.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cookies, brownies, dry mix, regular.
• Both Partially Defatted Sunflower Seed Flour as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Cookies, brownies, dry mix, regular:

• 14 ounces of Sunflower Seed Flour have 6 times more Calcium, 6.2 times more Copper, 3.3 times more Iron, 8.7 times more Magnesium, 5.6 times more Manganese, 8.4 times more Phosphorus, 22.4 times more Selenium and 7.7 times more Zinc than Cookies, brownies, dry mix, regular.
• While 14 oz of Cookies, brownies, dry mix, regular contain 3.3 times more Potassium and 101 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 14 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 12 times more Protein than Cookies, brownies, dry mix, regular.
• While 14 oz of Cookies, brownies, dry mix, regular contain 1.3 times more Energy, 9.3 times more Fat, 18.3 times more Saturated Fat, 385.5 times more Omega 3, 6.4 times more Omega 6 and 2.1 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3