Comparing Nutrients in 1 pound Sunflower Seed Flour VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Sunflower Seed Flour	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	51% 1479kcal	60.4% 1751kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	41.3% 7.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	268% 348g	130g per day for Men 19-50 years
Sugars	NA	189% 137g	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	1.13% 0.82g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 135g	g per day for Men 19-50 years
Fiber	62% 23.6g	86% 32.7g	38g per day for Men 19-50 years
Protein	389% 218g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	349% 3139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	404% 4.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	350% 4.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	333% 53.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	511% 6.64mg	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	168% 671μg	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	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	NA	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	51.7% 517mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	121% 1.1mg	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	587% 47mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	453% 10.4mg	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	198% 1383mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals, oats, instant, fortified, maple and brown sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 pound of Sunflower Seed Flour has 3 times more Vitamin B1, 10.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 346 times more Vitamin A, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A
• Both Partially Defatted Sunflower Seed Flour as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• 1 pound of Sunflower Seed Flour has 7.1 times more Copper, 3.8 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Selenium and 2.9 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 2.3 times more Calcium, 1.6 times more Iron, 5.4 times more Potassium and 168.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals, oats, instant, fortified, maple and brown sugar, dry contain similar levels of Manganese 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 5.2 times more Protein than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While 1 lb of Cereals, oats, instant, fortified, maple and brown sugar, dry contains 2.9 times more Fat, 5.6 times more Saturated Fat, 25.5 times more Omega 3, 1.8 times more Omega 6, 2.1 times more Carbohydrate and 1.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals, oats, instant, fortified, maple and brown sugar, dry offer comparable quantities of Energy per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3