Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sunflower Seed Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.6% 1294kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	63% 81.7g	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	120% 45.6g	38g per day for Men 19-50 years
Protein	341% 191g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Toasted Sunflower Seeds	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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.2% 452mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Toasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Sunflower Seed Flour have 9.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Toasted Sunflower Seeds.
• Both Sunflower Seed Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 14 ounces of Sunflower Seed Flour have 2 times more Calcium and 2.7 times more Magnesium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Phosphorus and 7.3 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Toasted Sunflower Seeds contain similar levels of Copper, Iron, Manganese 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 1.7 times more Carbohydrate and 2.8 times more Protein than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 35.3 times more Fat, 43.1 times more Saturated Fat, 39.5 times more Omega 3, 43.1 times more Omega 6 and 2.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3