Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Sunflower Seed Flour	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	112% 3260kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	618% 804g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	603% 229g	38g per day for Men 19-50 years
Protein	858% 481g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Crackers, rye, wafers, plain	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	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	208% 2.7mg	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	113% 450μg	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	1.1% 1mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	114% 1140mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	512% 4.6mg	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	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	2333% 53.7mg	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	477% 3340mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	255% 28mg	11mg per day for Men 19-50 years
Water	2% 74.7g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Crackers, rye, wafers, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Crackers, rye, wafers, plain:

• 1 kilogram of Sunflower Seed Flour has 7.5 times more Vitamin B1, 4.6 times more Vitamin B3, 11.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Crackers, rye, wafers, plain.
• Both Sunflower Seed Flour and Crackers, rye, wafers, plain provide similar amounts of Vitamin B2 per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Crackers, rye, wafers, plain 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 Crackers, rye, wafers, plain:

• 1 kilogram of Sunflower Seed Flour has 2.9 times more Calcium, 3.7 times more Copper, 2.9 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Selenium and 1.8 times more Zinc than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 2.7 times more Manganese, 7.4 times more Potassium and 185.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Crackers, rye, wafers, plain contain similar levels of Iron 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 2.5 times more Omega 6 and 5 times more Protein than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 24 times more Omega 3, 2.2 times more Carbohydrate and 4.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Crackers, rye, wafers, plain offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3