Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	201% 5820kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	28% 4.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	591% 769g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	50% 19g	38g per day for Men 19-50 years
Protein	345% 193g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	52.3% 0.68mg	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	593% 2370μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	70% 700mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	10% 0.09mg	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	475% 38mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	187% 4.3mg	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	1650% 11550mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.22% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Refined Sorghum Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 49.2 times more Vitamin B2, 5.3 times more Vitamin B3, 38.3 times more Vitamin B5, 11.8 times more Vitamin B6 and 2.3 times more Vitamin C than Refined Unenriched Sorghum Flour.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refined Unenriched Sorghum Flour have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Refined Sorghum Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.7 times more Calcium, 203.3 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 4.9 times more Manganese, 13.3 times more Phosphorus, 5.9 times more Potassium and 11.3 times more Zinc than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 40.2 times more Fat, 17.2 times more Saturated Fat, 69 times more Omega 6, 5.8 times more Fiber and 2 times more Protein than Refined Unenriched Sorghum Flour.
• While Refined Unenriched Sorghum Flour contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refined Unenriched Sorghum Flour have insufficient amounts of Glucose and Sucrose in 1 kg.