Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Sunflower Seed Flour	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	112% 3260kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	252% 244g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	159% 51g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	184% 2.94g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	492% 639g	130g per day for Men 19-50 years
Sugars	NA	518% 376g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	858% 481g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	212% 1910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	27% 0.35mg	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	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	202% 242μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	114% 1140mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	136% 1.22mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	197% 4.53mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	373% 5600mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2% 74.7g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 kilogram of Sunflower Seed Flour has 31.2 times more Vitamin B1, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 30.6 times more Vitamin B5, 21.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 95.5 times more Vitamin A than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A
• Both Partially Defatted Sunflower Seed Flour as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 kilogram of Sunflower Seed Flour has 5.7 times more Calcium, 14 times more Copper, 3.1 times more Iron, 19.2 times more Magnesium, 4.4 times more Manganese, 10.8 times more Phosphorus, 9.9 times more Selenium and 10.8 times more Zinc than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.3 times more Potassium and 186.7 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 3.5 times more Fiber and 11.7 times more Protein than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 kg of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 1.5 times more Energy, 15.2 times more Fat, 36.9 times more Saturated Fat, 147 times more Omega 3, 7.5 times more Omega 6 and 1.8 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3