Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Flaxseed	13%	67%	20%

Macro Nutrients

	Sunflower Seed Flour	Flaxseed	Recommended Dietary Allowance
Energy	44.6% 1294kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.15g	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	0% 0g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	285% 108g	38g per day for Men 19-50 years
Protein	341% 191g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Flaxseed	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 881μg	86.3% 345μg	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	2.65% 2.4mg	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	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Flaxseed	Recommended Dietary Allowance
Calcium	45.2% 452mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	538% 4.84mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	428% 9.85mg	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	364% 2548mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Flaxseed per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Flaxseed:

• 14 ounces of Sunflower Seed Flour have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 6.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Flaxseed.
• Both Partially Defatted Sunflower Seed Flour as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Flaxseed:

• 14 ounces of Sunflower Seed Flour have 1.4 times more Copper and 2.3 times more Selenium than Flaxseed.
• While 14 oz of Flaxseed contain 2.2 times more Calcium, 1.3 times more Manganese, 12.1 times more Potassium and 10 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Flaxseed contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 14 ounces.
• 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 1.2 times more Carbohydrate and 2.6 times more Protein than Flaxseed.
• While 14 oz of Flaxseed contain 1.6 times more Energy, 26.2 times more Fat, 26.5 times more Saturated Fat, 11406.5 times more Omega 3, 6.8 times more Omega 6 and 5.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3