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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	84.7% 2457kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	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	63% 81.7g	109% 142g	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	120% 45.6g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	122% 68.3g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	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

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	420% 231μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.8% 29.6g	3700g per day for Men 19-50 years

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

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

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus and 7.3 times more Potassium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2 times more Calcium and 2.7 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 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.
• While Partially Defatted Sunflower Seed Flour contains 1.7 times more Carbohydrate and 2.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.