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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Whole Triticale Flour	Recommended Dietary Allowance
Energy	204% 5920kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	9.94% 3.18g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	563% 731g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	384% 146g	38g per day for Men 19-50 years
Protein	358% 201g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Whole Triticale 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	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	310% 4.03mg	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	185% 740μg	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	12.2% 11mg	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	2422% 363mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	87% 870mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	621% 5.6mg	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	324% 26mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	364% 1530mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1820% 42mg	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	459% 3210mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.7% 100g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Whole Triticale 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 Triticale Flour:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 3.2 times more Vitamin B9 and 40.4 times more Vitamin E than Whole Triticale Flour.
• Both Oil Roasted Sunflower Seeds and Whole Triticale Flour provide similar amounts of Vitamin B1 per one kilogram.
• Both Oil Roasted Sunflower Seed Kernels as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.5 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 3.5 times more Phosphorus and 2 times more Zinc than Whole Triticale Flour.
• While 1 kg of Whole-grain Triticale Flour contains 2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Whole Triticale Flour contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Energy, 28.3 times more Fat, 22.2 times more Saturated Fat, 1.5 times more Omega 3, 46.2 times more Omega 6 and 1.5 times more Protein than Whole Triticale Flour.
• While 1 kg of Whole-grain Triticale Flour contains 3.2 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.