Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Epazote	4%	13%	83%

Macro Nutrients

	Sunflower Seed Flour	Epazote	Recommended Dietary Allowance
Energy	112% 3260kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	100% 38g	38g per day for Men 19-50 years
Protein	858% 481g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Epazote	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	117% 1.52mg	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	538% 2150μg	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	40% 36mg	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	NA	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	Epazote	Recommended Dietary Allowance
Calcium	114% 1140mg	275% 2750mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	211% 1.9mg	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	235% 19mg	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	1347% 31mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	2% 74.7g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Epazote per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Epazote:

• 1 kilogram of Sunflower Seed Flour has 113.8 times more Vitamin B1, 11.4 times more Vitamin B3, 36.9 times more Vitamin B5 and 5 times more Vitamin B6 than Epazote.
• While 1 kg of Raw Epazote contains 1.3 times more Vitamin B2 and 2.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Epazote provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Epazote:

• 1 kilogram of Sunflower Seed Flour has 9 times more Copper, 3.5 times more Iron, 2.9 times more Magnesium, 8 times more Phosphorus, 64.7 times more Selenium and 4.5 times more Zinc than Epazote.
• While 1 kg of Raw Epazote contains 2.4 times more Calcium, 1.6 times more Manganese, 9.4 times more Potassium, 14.3 times more Sodium and 11.9 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Epazote lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 10.2 times more Energy, 4.8 times more Carbohydrate, 1.4 times more Fiber and 145.6 times more Protein than Epazote.
• 1 kilogram of Epazote provide inadequate amounts of Energy and Protein