Comparing Nutrients in 1 pound Okara VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Okara	18%	20%	62%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Okara	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	12% 345kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	8.1% 7.85g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.74% 0.88g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	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	42.7% 55.5g	125% 163g	130g per day for Men 19-50 years
Sugars	NA	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	NA	62% 23.6g	38g per day for Men 19-50 years
Protein	28.5% 16g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Okara	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	29.5% 118μg	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	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Okara	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	36.3% 363mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	73.7% 5.9mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	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	39% 272mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	28.4% 966mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	10% 370g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Okara VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Okara 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 Okara vs Sunflower Seed Flour:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 159.4 times more Vitamin B1, 13.3 times more Vitamin B2, 73.1 times more Vitamin B3, 75 times more Vitamin B5, 6.5 times more Vitamin B6 and 8.5 times more Vitamin B9 than Okara.
• 1 pound of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Okara 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 Okara vs Sunflower Seed Flour:

• 1 pound of Okara has 3.2 times more Potassium and 10.9 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 1.4 times more Calcium, 8.6 times more Copper, 5.1 times more Iron, 13.3 times more Magnesium, 4.9 times more Manganese, 11.5 times more Phosphorus, 5.5 times more Selenium and 8.8 times more Zinc than Okara.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Okara has 44.5 times more Omega 3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 4.3 times more Energy, 1.3 times more Omega 6, 2.9 times more Carbohydrate and 13.7 times more Protein than Okara.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3