Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Sunflower Seed Flour	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	112% 3260kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	204% 65.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	533% 693g	130g per day for Men 19-50 years
Sugars	NA	107% 77.6g	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	389% 148g	38g per day for Men 19-50 years
Protein	858% 481g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	308% 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	260% 234mg	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	129% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	237% 284μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	114% 1140mg	682% 6820mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	538% 4.84mg	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	2464% 197mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	6889% 158mg	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	169% 1180mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	195% 6630mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	2% 74.7g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Pumpkin Pie Spice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Pumpkin Pie Spice:

• 1 kilogram of Sunflower Seed Flour has 24.3 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6 and 9.3 times more Vitamin B9 than Pumpkin Pie Spice.
• While 1 kg of Pumpkin Pie Spice contains 18 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Pumpkin Pie Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Pumpkin Pie Spice:

• 1 kilogram of Sunflower Seed Flour has 3.5 times more Copper, 2.5 times more Magnesium, 5.8 times more Phosphorus, 6.3 times more Selenium and 2.1 times more Zinc than Pumpkin Pie Spice.
• While 1 kg of Pumpkin Pie Spice contains 6 times more Calcium, 3 times more Iron, 8 times more Manganese, 9.9 times more Potassium and 17.3 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 1.2 times more Omega 6 and 8.3 times more Protein than Pumpkin Pie Spice.
• While 1 kg of Pumpkin Pie Spice contains 7.8 times more Fat, 47.3 times more Saturated Fat, 32.5 times more Omega 3, 1.9 times more Carbohydrate and 2.8 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pumpkin Pie Spice offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3