Comparing Nutrients in 1 kilogram Carissa VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Carissa	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	21.4% 620kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	NA	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	276% 358g	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	8.93% 5g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Carissa	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	579% 7.53mg	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	NA	555% 2220μg	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	422% 380mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Carissa	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	11% 110mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	1903% 17mg	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	164% 13mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	NA	859% 19.8mg	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	10% 70mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	1058% 582μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	450% 49.5mg	11mg per day for Men 19-50 years
Water	22.7% 842g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Carissa versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carissa vs Sunflower Seed Flour:

• 1 kilogram of Carissa has 29.2 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 79.7 times more Vitamin B1, 4.4 times more Vitamin B2 and 36.6 times more Vitamin B3 than Raw Carissa.
• 1 kilogram of Carissa have insufficient amounts of Vitamin B3
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Carissa as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Carissa vs Sunflower Seed Flour:

• 1 kilogram of Carissa has 3.9 times more Potassium and 11.3 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 10.4 times more Calcium, 8.2 times more Copper, 5.1 times more Iron, 21.6 times more Magnesium and 98.4 times more Phosphorus than Raw Carissa.
• 1 kilogram of Carissa lack sufficient amounts of Calcium and Phosphorus
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 5.3 times more Energy, 2.6 times more Carbohydrate and 96.1 times more Protein than Raw Carissa.
• 1 kilogram of Carissa provide inadequate amounts of Protein