Comparing Nutrients in 1 pound Sunflower Seed Flour VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Clementines	6%	3%	91%

Macro Nutrients

	Sunflower Seed Flour	Clementines	Recommended Dietary Allowance
Energy	51% 1479kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	42% 54.5g	130g per day for Men 19-50 years
Sugars	NA	57.4% 41.6g	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	10.3% 7.44g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	62% 23.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	389% 218g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Clementines	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	26% 0.34mg	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	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	246% 221mg	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	6.05% 0.91mg	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	Clementines	Recommended Dietary Allowance
Calcium	51.7% 517mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	21.7% 0.2mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	4.54% 0.1mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.92% 34g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Clementines per 1 lb

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

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

• 1 pound of Sunflower Seed Flour has 37.1 times more Vitamin B1, 8.9 times more Vitamin B2, 11.5 times more Vitamin B3, 43.7 times more Vitamin B5, 10 times more Vitamin B6 and 9.3 times more Vitamin B9 than Clementines.
• While 1 lb of Raw Clementines contains 37.5 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 Raw Clementines have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Clementines:

• 1 pound of Sunflower Seed Flour has 3.8 times more Calcium, 39.8 times more Copper, 47.3 times more Iron, 34.6 times more Magnesium, 85.9 times more Manganese, 32.8 times more Phosphorus, 582 times more Selenium and 82.5 times more Zinc than Clementines.
• While 1 lb of Raw Clementines contains 2.6 times more Potassium and 11.6 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 pound of Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 6.9 times more Energy, 3 times more Carbohydrate, 3.1 times more Fiber and 56.5 times more Protein than Clementines.
• 1 pound of Clementines provide inadequate amounts of Energy and Protein