Comparing Nutrients in 1 pound Sunflower Seed Flour VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Sunflower Seed Flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	51% 1479kcal	84.6% 2454kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	217% 69.4g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	57% 9.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	219% 285g	130g per day for Men 19-50 years
Sugars	NA	256% 186g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 168g	g per day for Men 19-50 years
Fiber	62% 23.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	389% 218g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cookies, gluten-free, chocolate wafer	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	NA	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	NA	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Sunflower Seed Flour	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	51.7% 517mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	131% 1.17mg	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	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	81% 1.86mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cookies, gluten-free, chocolate wafer per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Cookies, gluten-free, chocolate wafer:

• 1 pound of Sunflower Seed Flour has 15.3 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Cookies, gluten-free, chocolate wafer:

• 1 pound of Sunflower Seed Flour has 6.6 times more Copper, 1.8 times more Iron, 8.4 times more Magnesium, 4.8 times more Manganese, 4.8 times more Phosphorus and 6.3 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 1 lb of Cookies, gluten-free, chocolate wafer contains 5.1 times more Potassium and 40.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cookies, gluten-free, chocolate wafer contain similar levels of Calcium 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 3.3 times more Fiber and 11.8 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 1 lb of Cookies, gluten-free, chocolate wafer contains 1.7 times more Energy, 18.9 times more Fat, 110.9 times more Saturated Fat, 62 times more Omega 3, 2.5 times more Omega 6 and 1.8 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3