Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Sunflower Seed Flour	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	44.6% 1294kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	108% 78g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	341% 191g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	12.2% 0.16mg	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	16% 63.5μg	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	9.7% 8.73mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	45.2% 452mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	31.3% 0.28mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	22.4% 0.52mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Sunflower Seed Flour have 38.4 times more Vitamin B1, 3.3 times more Vitamin B2, 8.6 times more Vitamin B3, 71.7 times more Vitamin B5, 18.8 times more Vitamin B6 and 13.9 times more Vitamin B9 than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 14.5 times more Vitamin A and 1.7 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Sunflower Seed Flour have 3.3 times more Calcium, 24.1 times more Copper, 8.1 times more Iron, 43.3 times more Magnesium, 15.2 times more Manganese, 24.6 times more Phosphorus, 16.6 times more Selenium and 27.5 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 117 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 2 times more Energy, 3.7 times more Fiber and 27.5 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 2.1 times more Fat, 5 times more Saturated Fat and 34.5 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Desserts, apple crisp, prepared-from-recipe offer comparable quantities of Omega 6 and Carbohydrate per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3