Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	9%	16%	75%

Macro Nutrients

	Sunflower Seed Flour	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Energy	112% 3260kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	285% 4.56g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	557% 724g	130g per day for Men 19-50 years
Sugars	NA	426% 309g	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	182% 69g	38g per day for Men 19-50 years
Protein	858% 481g	158% 88.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	743% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	782% 10mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	748% 120mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	135% 6.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	921% 12mg	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	598% 2390μg	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	8.9% 8mg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Recommended Dietary Allowance
Calcium	114% 1140mg	297% 2970mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	404% 3.64mg	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	1338% 107mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	967% 22.2mg	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	423% 2960mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	344% 5160mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	2.26% 83.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kilogram of Sunflower Seed Flour has 3.6 times more Vitamin B1 and 9.8 times more Vitamin B5 than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 3.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry provide similar amounts of Vitamin B9 per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry:

• 1 kilogram of Sunflower Seed Flour has 4.7 times more Copper, 3.8 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Selenium and 2.6 times more Zinc than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 2.6 times more Calcium, 1.6 times more Iron, 5.6 times more Potassium and 172 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contain similar levels of Manganese per one kilogram.
• 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 5.4 times more Protein than Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry contains 4.3 times more Fat, 7.8 times more Saturated Fat, 228 times more Omega 3, 3.2 times more Omega 6, 2 times more Carbohydrate and 1.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3