Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Sunflower Seed Flour	Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	112% 3260kcal	65% 1880kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	137% 52g	139% 53g	38g per day for Men 19-50 years
Protein	858% 481g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Sprouted Wheat Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	148% 1.93mg	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	0% 0μg	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	14.4% 13mg	0% 0mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	114% 1140mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	231% 2.08mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	NA	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	251% 1760mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	316% 4740mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	2% 74.7g	13.8% 509g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Sprouted Wheat Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Sprouted Wheat Bread:

• 1 kilogram of Sunflower Seed Flour has 13.7 times more Vitamin B1, 3.4 times more Vitamin B2, 3.1 times more Vitamin B3, 3.9 times more Vitamin B6 and more Vitamin B9 than Sprouted Wheat Bread.
• 1 kilogram of Sprouted Wheat Bread have insufficient amounts of Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Sprouted Wheat Bread:

• 1 kilogram of Sunflower Seed Flour has more Calcium, 8.2 times more Copper, 3.5 times more Iron, 5.2 times more Magnesium, 3.9 times more Phosphorus, 1.9 times more Selenium and 4 times more Zinc than Sprouted Wheat Bread.
• While 1 kg of Sprouted Wheat Bread contains 3 times more Potassium and 158 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.7 times more Energy, more Omega 6 and 3.7 times more Protein than Sprouted Wheat Bread.
• Both Sunflower Seed Flour and Sprouted Wheat Bread offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Sprouted Wheat Bread provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Sprouted Wheat Bread provide inadequate amounts of Omega 3 in one kilogram.