Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Sunflower Seed Flour	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	112% 3260kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	59.8% 58g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	43.8% 14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	57% 9.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	429% 558g	130g per day for Men 19-50 years
Sugars	NA	49% 35.5g	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	16% 11.5g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	58% 22g	38g per day for Men 19-50 years
Protein	858% 481g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	80.8% 1.05mg	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	555% 2220μg	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	2.22% 2mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	114% 1140mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	150% 1.35mg	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	828% 66.2mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	296% 6.8mg	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	984% 6890mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	705% 388μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	2% 74.7g	7.04% 261g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Bolillo Mexican Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Bolillo Mexican Bread:

• 1 kilogram of Sunflower Seed Flour has 4.7 times more Vitamin B1, 1.3 times more Vitamin B3, 12.7 times more Vitamin B5, 7.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 1.6 times more Vitamin B2 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Bolillo Mexican Bread:

• 1 kilogram of Sunflower Seed Flour has 2.8 times more Calcium, 12.7 times more Copper, 1.7 times more Iron, 11.5 times more Magnesium, 2.9 times more Manganese, 6.2 times more Phosphorus, 1.5 times more Selenium and 5.6 times more Zinc than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 2 times more Potassium and 168.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 2.4 times more Fiber and 4.5 times more Protein than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 3.6 times more Fat, 10.2 times more Saturated Fat, 25.5 times more Omega 3 and 1.6 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Bolillo Mexican Bread offer comparable quantities of Energy and Omega 6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3