Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Sunflower Seed Flour	Kohlrabi	Recommended Dietary Allowance
Energy	112% 3260kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	47.7% 62g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	95% 36g	38g per day for Men 19-50 years
Protein	858% 481g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Kohlrabi	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	115% 1.5mg	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	40% 160μg	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	689% 620mg	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	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Kohlrabi	Recommended Dietary Allowance
Calcium	114% 1140mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	143% 1.3mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	60.4% 1.4mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	103% 3500mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	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	24.6% 910g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Kohlrabi per 1 kg

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

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

• 1 kilogram of Sunflower Seed Flour has 63.7 times more Vitamin B1, 13.3 times more Vitamin B2, 18.3 times more Vitamin B3, 40 times more Vitamin B5, 5 times more Vitamin B6 and 13.9 times more Vitamin B9 than Kohlrabi.
• While 1 kg of Raw Kohlrabi contains 47.7 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 1 kilogram of Kohlrabi have insufficient amounts of Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Raw Kohlrabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 4.8 times more Calcium, 13.3 times more Copper, 16.6 times more Iron, 18.2 times more Magnesium, 14.2 times more Manganese, 15 times more Phosphorus, 83.1 times more Selenium and 165 times more Zinc than Kohlrabi.
• While 1 kg of Raw Kohlrabi contains 5.2 times more Potassium and 12.2 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 12.1 times more Energy, 43.4 times more Omega 6, 5.8 times more Carbohydrate, 1.4 times more Fiber and 28.3 times more Protein than Kohlrabi.
• 1 kilogram of Kohlrabi provide inadequate amounts of Energy and Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Raw Kohlrabi provide inadequate amounts of Omega 3 in one kilogram.