Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Potato Flour	8%	1%	91%

Macro Nutrients

	Sunflower Seed Flour	Potato Flour	Recommended Dietary Allowance
Energy	112% 3260kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	639% 831g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	155% 59g	38g per day for Men 19-50 years
Protein	858% 481g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Potato Flour	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	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	592% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32.5% 9.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	555% 2220μg	62.5% 250μg	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	42.2% 38mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Potato Flour	Recommended Dietary Allowance
Calcium	114% 1140mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	219% 1.97mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	136% 3.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	420% 189μg	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	240% 1680mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	294% 10010mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2% 74.7g	1.76% 65.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Potato Flour per 1 kg

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

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

• 1 kilogram of Sunflower Seed Flour has 14 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 13.9 times more Vitamin B5 and 8.9 times more Vitamin B9 than Potato Flour.
• While 1 kg of Potato Flour contains 2.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Potato Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 1.8 times more Calcium, 8.7 times more Copper, 4.8 times more Iron, 5.3 times more Magnesium, 6.3 times more Manganese, 4.1 times more Phosphorus, 52.9 times more Selenium and 9.2 times more Zinc than Potato Flour.
• While 1 kg of Potato Flour contains 14.9 times more Potassium and 18.3 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 7.8 times more Omega 6 and 7 times more Protein than Potato Flour.
• While 1 kg of Potato Flour contains 17.5 times more Omega 3 and 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Potato Flour offer comparable quantities of Energy and Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 kilogram of Potato Flour provide inadequate amounts of Omega 6