Comparing Nutrients in 1 kilogram Canned Pumpkin Pie Mix VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Pumpkin Pie Mix	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	36% 1040kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	203% 264g	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	218% 83g	137% 52g	38g per day for Men 19-50 years
Protein	19.5% 11g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	461% 4150μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.4% 3.74mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	87.5% 350μg	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	39% 35mg	14.4% 13mg	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

	Canned Pumpkin Pie Mix	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	37% 370mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	133% 10.6mg	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	174% 4mg	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	64.3% 450mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	139% 2080mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	19.3% 715g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin Pie Mix VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Pumpkin Pie Mix 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 Canned Pumpkin Pie Mix vs Sunflower Seed Flour:

• 1 kilogram of Canned Pumpkin Pie Mix has 207.5 times more Vitamin A and 2.7 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 199.2 times more Vitamin B1, 2.3 times more Vitamin B2, 19.6 times more Vitamin B3, 5.8 times more Vitamin B5, 4.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Canned Pumpkin Pie Mix.
• 1 kilogram of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Pumpkin Pie Mix as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Pumpkin Pie Mix vs Sunflower Seed Flour:

• 1 kilogram of Canned Pumpkin Pie Mix has 2.1 times more Potassium and 69.3 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.1 times more Calcium, 25.2 times more Copper, 6.2 times more Iron, 21.6 times more Magnesium, 4.9 times more Manganese, 15.3 times more Phosphorus, 52.9 times more Selenium and 18.3 times more Zinc than Canned Pumpkin Pie Mix.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pumpkin Pie Mix has 1.6 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.1 times more Energy, 289.3 times more Omega 6, 1.4 times more Carbohydrate and 44.1 times more Protein than Canned Pumpkin Pie Mix.
• 1 kilogram of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 6 and Protein
• Both Canned Pumpkin Pie Mix as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.