Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Oil Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%

Macro Nutrients

	Sunflower Seed Flour	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	112% 3260kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	137% 52g	279% 106g	38g per day for Men 19-50 years
Protein	858% 481g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Oil Roasted Sunflower Seed Kernels with Salt	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	114% 1140mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	202% 3030mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Oil Roasted Sunflower Seed Kernels with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Oil Roasted Sunflower Seed Kernels with Salt:

• 1 kilogram of Sunflower Seed Flour has 10 times more Vitamin B1 and 1.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Sunflower Seed Flour and Oil Roasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Oil Roasted Sunflower Seed Kernels with Salt 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 Oil Roasted Sunflower Seed Kernels with Salt:

• 1 kilogram of Sunflower Seed Flour has 1.3 times more Calcium, 1.5 times more Iron and 2.7 times more Magnesium than Oil Roasted Sunflower Seed Kernels with Salt.
• While 1 kg of Oil Roasted Sunflower Seed Kernels with Salt contains 1.7 times more Phosphorus, 7.2 times more Potassium, 1.3 times more Selenium and 101 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Oil Roasted Sunflower Seed Kernels with Salt contain similar levels of Copper, Manganese and Zinc per one kilogram.
• 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 Carbohydrate and 2.4 times more Protein than Oil Roasted Sunflower Seed Kernels with Salt.
• While 1 kg of Oil Roasted Sunflower Seed Kernels with Salt contains 1.8 times more Energy, 31.9 times more Fat, 51.2 times more Saturated Fat, 40.5 times more Omega 3, 39.4 times more Omega 6 and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3