Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Sunflower Seed Flour	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	44.6% 1294kcal	65.4% 1897kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	62% 20g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	200% 260g	130g per day for Men 19-50 years
Sugars	NA	194% 141g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	341% 191g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cookies, peanut butter sandwich, 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	42.4% 0.55mg	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	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	0.44% 0.4mg	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	49.5% 7.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	45.2% 452mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	105% 0.94mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	157% 3.6mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	55.6% 30.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	38.2% 4.2mg	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, peanut butter sandwich, regular per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Cookies, peanut butter sandwich, 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, peanut butter sandwich, regular:

• 14 ounces of Sunflower Seed Flour have 9.8 times more Vitamin B1, 2 times more Vitamin B3, 7.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cookies, peanut butter sandwich, regular.
• While 14 oz of Cookies, peanut butter sandwich, regular contain more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Cookies, peanut butter sandwich, regular:

• 14 ounces of Sunflower Seed Flour have 2.2 times more Calcium, 7.2 times more Copper, 2.5 times more Iron, 7.1 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 7.6 times more Selenium and 4.7 times more Zinc than Cookies, peanut butter sandwich, regular.
• While 14 oz of Cookies, peanut butter sandwich, regular contain 2.9 times more Potassium and 122.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 2.7 times more Fiber and 5.5 times more Protein than Cookies, peanut butter sandwich, regular.
• While 14 oz of Cookies, peanut butter sandwich, regular contain 1.5 times more Energy, 13.1 times more Fat, 36.2 times more Saturated Fat, 53.5 times more Omega 3, 4.2 times more Omega 6 and 1.8 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3