Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Miso

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Miso	25%	26%	49%

Macro Nutrients

	Sunflower Seed Flour	Miso	Recommended Dietary Allowance
Energy	112% 3260kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	146% 24.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	85.5% 62g	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	82.8% 60g	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	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	142% 54g	38g per day for Men 19-50 years
Protein	858% 481g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Miso	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	153% 2mg	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	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	0% 0mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Miso	Recommended Dietary Allowance
Calcium	114% 1140mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	467% 4.2mg	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	311% 25mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	373% 8.6mg	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	227% 1590mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2485% 37280mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	2% 74.7g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Miso per 1 kg

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

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

• 1 kilogram of Sunflower Seed Flour has 32.5 times more Vitamin B1, 8.1 times more Vitamin B3, 19.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 11.7 times more Vitamin B9 than Miso.
• While 1 kg of Miso contains more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Miso provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 2 times more Calcium, 4.1 times more Copper, 2.7 times more Iron, 7.2 times more Magnesium, 2.3 times more Manganese, 4.3 times more Phosphorus, 8.3 times more Selenium and 1.9 times more Zinc than Miso.
• While 1 kg of Miso contains 3.1 times more Potassium and 1242.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 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 1.6 times more Energy, 1.4 times more Carbohydrate and 3.8 times more Protein than Miso.
• While 1 kg of Miso contains 3.7 times more Fat, 7.4 times more Saturated Fat, 202.5 times more Omega 3 and 2.9 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Miso offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3