Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Sunflower Seed Flour	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	112% 3260kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	174% 127g	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	88% 63.7g	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	% 62.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	2.63% 1g	38g per day for Men 19-50 years
Protein	858% 481g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Bottled Pomegranate Juice	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	30.8% 0.4mg	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	60% 240μg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	114% 1140mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	23.3% 0.21mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	41.3% 0.95mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2% 74.7g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Bottled Pomegranate Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Bottled Pomegranate Juice:

• 1 kilogram of Sunflower Seed Flour has 212.5 times more Vitamin B1, 17.7 times more Vitamin B2, 31.4 times more Vitamin B3, 23.2 times more Vitamin B5, 18.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Bottled Pomegranate Juice.
• 1 kilogram of Bottled Pomegranate Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Partially Defatted Sunflower Seed Flour as well as Bottled Pomegranate Juice 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 Bottled Pomegranate Juice:

• 1 kilogram of Sunflower Seed Flour has 10.4 times more Calcium, 81.6 times more Copper, 66.2 times more Iron, 49.4 times more Magnesium, 20.8 times more Manganese, 62.6 times more Phosphorus, 194 times more Selenium and 55 times more Zinc than Bottled Pomegranate Juice.
• While 1 kg of Bottled Pomegranate Juice contains 3.2 times more Potassium and 11.5 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Bottled Pomegranate Juice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 6 times more Energy, 17.4 times more Omega 6, 2.7 times more Carbohydrate, 52 times more Fiber and 320.4 times more Protein than Bottled Pomegranate Juice.
• 1 kilogram of Bottled Pomegranate Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Partially Defatted Sunflower Seed Flour as well as Bottled Pomegranate Juice provide inadequate amounts of Omega 3 in one kilogram.