Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Sunflower Seed Flour	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	112% 3260kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	35.3% 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	548% 712g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	321% 122g	38g per day for Men 19-50 years
Protein	858% 481g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Hard Red Winter Wheat	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	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	342% 54.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	231% 3mg	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	95% 380μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	114% 1140mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	482% 4.34mg	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	300% 1260mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	1733% 40mg	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	411% 2880mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	2% 74.7g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Hard Red Winter Wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Hard Red Winter Wheat:

• 1 kilogram of Sunflower Seed Flour has 8.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3, 6.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.8 times more Vitamin B9 than Hard Red Winter Wheat.
• Both Partially Defatted Sunflower Seed Flour as well as Hard Red Winter Wheat 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 Hard Red Winter Wheat:

• 1 kilogram of Sunflower Seed Flour has 3.9 times more Calcium, 3.9 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus and 1.9 times more Zinc than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 2 times more Manganese and 5.4 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Hard Red Winter Wheat contain similar levels of Selenium 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 1.4 times more Omega 6 and 3.8 times more Protein than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 2 times more Carbohydrate and 2.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Hard Red Winter Wheat offer comparable quantities of Energy per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Hard Red Winter Wheat provide inadequate amounts of Omega 3 in one kilogram.