Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sunflower Seed Flour	Oil Roasted Sunflower Seeds	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 Seeds	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 Seeds	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	2% 30mg	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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Oil Roasted Sunflower Seeds:

• Partially Defatted Sunflower Seed Flour has 10 times more Vitamin B1 and 1.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Partially Defatted Sunflower Seed Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 kg.
• Both Partially Defatted Sunflower Seed Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Oil Roasted Sunflower Seeds:

• Partially Defatted 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.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Phosphorus, 7.2 times more Potassium and 1.3 times more Selenium than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Partially Defatted Sunflower Seed Flour has 1.6 times more Carbohydrate and 2.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Partially Defatted Sunflower Seed Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.