Comparing Nutrients in 1 pound Sunflower Seed Flour VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Sunflower Seed Flour	Raw Amaranth	Recommended Dietary Allowance
Energy	51% 1479kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.67g	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	0.063% 0.045g	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	% 1.22g	g per day for Men 19-50 years
Sucrose	NA	% 6.35g	g per day for Men 19-50 years
Fiber	62% 23.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	389% 218g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	206% 2.7mg	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	252% 1007μg	93% 372μg	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	6.55% 5.9mg	21% 19mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Raw Amaranth	Recommended Dietary Allowance
Calcium	51.7% 517mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	265% 2.4mg	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	375% 30mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	268% 1125mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	657% 15mg	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	446% 3125mg	361% 2527mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	67.8% 2304mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.4% 51.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Raw Amaranth per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Raw Amaranth:

• 1 pound of Sunflower Seed Flour has 27.5 times more Vitamin B1, 1.3 times more Vitamin B2, 7.9 times more Vitamin B3, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 3.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Raw Amaranth:

• 1 pound of Sunflower Seed Flour has 3.3 times more Copper, 1.4 times more Magnesium, 1.2 times more Phosphorus, 3.1 times more Selenium and 1.7 times more Zinc than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 1.4 times more Calcium, 1.7 times more Manganese and 7.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Raw Amaranth contain similar levels of Iron per one pound.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 3.5 times more Protein than Raw Amaranth.
• While 1 lb of Uncooked Amaranth Grain contains 4.4 times more Fat, 10.6 times more Saturated Fat, 21 times more Omega 3, 3.2 times more Omega 6, 1.8 times more Carbohydrate and 1.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Raw Amaranth offer comparable quantities of Energy per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3