Comparing Nutrients in 14 ounces Sunflower Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	80% 2318kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	109% 142g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	147% 82.5g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	230% 3mg	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	225% 901μg	220% 881μg	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	6.17% 5.56mg	5.73% 5.16mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	31% 310mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	755% 6.8mg	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	260% 21mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	341% 7.84mg	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	374% 2619mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.8% 29.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2.2 times more Vitamin B1 and 5.8 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 9.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.5 times more Calcium and 1.3 times more Iron than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 32 times more Fat, 32.3 times more Saturated Fat, 30 times more Omega 3, 26.6 times more Omega 6 and 1.7 times more Fiber than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.8 times more Carbohydrate and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.