Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Sunflower Seed Flour	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	112% 3260kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	328% 105g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	572% 744g	130g per day for Men 19-50 years
Sugars	NA	584% 423g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 423g	g per day for Men 19-50 years
Fiber	137% 52g	0% 0g	38g per day for Men 19-50 years
Protein	858% 481g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cookies, gluten-free, lemon wafer	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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	0% 0mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	208% 31mg	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

	Sunflower Seed Flour	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	114% 1140mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	0% 0mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	8.26% 0.19mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cookies, gluten-free, lemon wafer per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Sunflower Seed Flour has 70.8 times more Vitamin B1, 3.6 times more Vitamin B2, 112.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Cookies, gluten-free, lemon wafer:

• 1 kilogram of Sunflower Seed Flour has 12.7 times more Calcium, more Copper, 36.8 times more Iron, 115.3 times more Magnesium, 103.9 times more Manganese, 17.7 times more Phosphorus, more Selenium and 165 times more Zinc than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 37 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Selenium and Zinc
• Both Partially Defatted Sunflower Seed Flour as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 1 kg of Cookies, gluten-free, lemon wafer contains 1.6 times more Energy, 15 times more Fat, 76.1 times more Saturated Fat, 49 times more Omega 3, 2.9 times more Omega 6 and 2.1 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein