Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Snacks, popcorn, air-popped

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Sunflower Seed Flour	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	112% 3260kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	598% 778g	130g per day for Men 19-50 years
Sugars	NA	12% 8.7g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 7.2g	g per day for Men 19-50 years
Fiber	137% 52g	382% 145g	38g per day for Men 19-50 years
Protein	858% 481g	231% 129g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	121% 1.57mg	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	77.5% 310μg	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	0% 0mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	114% 1140mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	291% 2.62mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	484% 11mg	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	511% 3580mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	97% 3290mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	280% 31mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.9% 33.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Snacks, popcorn, air-popped per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Snacks, popcorn, air-popped:

• 1 kilogram of Sunflower Seed Flour has 30.6 times more Vitamin B1, 3.2 times more Vitamin B2, 3.2 times more Vitamin B3, 12.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 7.2 times more Vitamin B9 than Snacks, popcorn, air-popped.
• Both Partially Defatted Sunflower Seed Flour as well as Snacks, popcorn, air-popped 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 Snacks, popcorn, air-popped:

• 1 kilogram of Sunflower Seed Flour has 16.3 times more Calcium, 6.5 times more Copper, 2.1 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, more Selenium and 1.6 times more Zinc than Snacks, popcorn, air-popped.
• While 1 kg of Snacks, popcorn, air-popped contains 4.9 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Snacks, popcorn, air-popped lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 3.7 times more Protein than Snacks, popcorn, air-popped.
• While 1 kg of Snacks, popcorn, air-popped contains 2.8 times more Fat, 27 times more Omega 3, 2.6 times more Omega 6, 2.2 times more Carbohydrate and 2.8 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Snacks, popcorn, air-popped offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3