Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	204% 5920kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	78.6% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	590% 766g	130g per day for Men 19-50 years
Sugars	43% 31g	26.8% 19.4g	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	0% 0g	2.2% 1.6g	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	% 7.4g	% 13g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 4.7g	g per day for Men 19-50 years
Fiber	279% 106g	174% 66g	38g per day for Men 19-50 years
Protein	358% 201g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	250% 3.25mg	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	585% 2340μg	62.5% 250μg	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	12.2% 11mg	8.9% 8mg	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	2422% 363mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	87% 870mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	281% 2.53mg	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	535% 42.8mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	547% 12.6mg	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	1627% 11390mg	397% 2780mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Whole Sorghum Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.6 times more Vitamin B2, 12.9 times more Vitamin B5, 2.4 times more Vitamin B6, 9.4 times more Vitamin B9 and 72.7 times more Vitamin E than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Whole Sorghum Flour provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 7.3 times more Calcium, 7.1 times more Copper, 1.4 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 6.4 times more Selenium and 3.2 times more Zinc than Whole Sorghum Flour.
• Both Oil Roasted Sunflower Seeds and Whole Sorghum Flour contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 15.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 25.6 times more Omega 6, 1.6 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.