Comparing Nutrients in 1 pound Carob flour VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Carob flour	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	34.7% 1007kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.66% 0.96g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	310% 403g	125% 163g	130g per day for Men 19-50 years
Sugars	307% 223g	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	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	475% 181g	62% 23.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.8% 8.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	263% 3.4mg	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	33% 132μg	252% 1007μg	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	1% 0.91mg	6.55% 5.9mg	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	19% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob flour	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	158% 1579mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	863% 7.77mg	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	167% 13.3mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	389% 8.96mg	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	51% 358mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	110% 3751mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Carob flour VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Carob flour versus 1 lb of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Carob flour vs Sunflower Seed Flour:

• 1 pound of Carob flour has 1.7 times more Vitamin B2 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 60.1 times more Vitamin B1, 3.9 times more Vitamin B3, 140.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.7 times more Vitamin B9 than Carob flour.
• 1 pound of Carob flour have insufficient amounts of Vitamin B5
• Both Carob flour as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Carob flour vs Sunflower Seed Flour:

• 1 pound of Carob flour has 3.1 times more Calcium, 12.3 times more Potassium and 11.7 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 3 times more Copper, 2.3 times more Iron, 6.4 times more Magnesium, 3.9 times more Manganese, 8.7 times more Phosphorus, 11 times more Selenium and 5.4 times more Zinc than Carob flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Carob flour has 2.5 times more Carbohydrate and 7.7 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.5 times more Energy, 4.1 times more Omega 6 and 10.4 times more Protein than Carob flour.
• 1 pound of Carob flour provide inadequate amounts of Omega 6
• Both Carob flour as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.