Comparing Nutrients in 14 ounces Shallots VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Shallots	13%	1%	86%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Shallots	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	9.85% 286kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	51.3% 66.7g	109% 142g	130g per day for Men 19-50 years
Sugars	43% 31.2g	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	33.4% 12.7g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Shallots	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	20% 0.24mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	33.7% 135μg	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	35.3% 31.8mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shallots	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	14.7% 147mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	59.5% 4.76mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	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	34% 238mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	8.56% 317g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Shallots VS Sunflower Seed Flour per 14 oz

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

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

• 14 ounces of Shallots have 6.2 times more Vitamin C than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 53.1 times more Vitamin B1, 13.3 times more Vitamin B2, 36.6 times more Vitamin B3, 22.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.5 times more Vitamin B9 than Raw Shallots.
• 14 ounces of Shallots have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Shallots as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Shallots have 5 times more Potassium and 10.7 times more Water than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 3.1 times more Calcium, 19.5 times more Copper, 5.5 times more Iron, 16.5 times more Magnesium, 6.8 times more Manganese, 11.5 times more Phosphorus, 48.5 times more Selenium and 12.4 times more Zinc than Raw Shallots.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 4.5 times more Energy, 23.5 times more Omega 6, 2.1 times more Carbohydrate, 1.6 times more Fiber and 19.2 times more Protein than Raw Shallots.
• 14 ounces of Shallots provide inadequate amounts of Omega 6
• Both Raw Shallots as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 14 ounces.