Comparing Nutrients in 1 pound Sunflower Seed Flour VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Sunflower Seed Flour	Dried Leeks	Recommended Dietary Allowance
Energy	51% 1479kcal	50.2% 1456kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	3.95% 1.27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	260% 339g	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	62% 23.6g	124% 47g	38g per day for Men 19-50 years
Protein	389% 218g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried Leeks	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	422% 5.5mg	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	415% 1660μg	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	595% 535mg	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

	Sunflower Seed Flour	Dried Leeks	Recommended Dietary Allowance
Calcium	51.7% 517mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	331% 3mg	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	174% 730mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	519% 12mg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	320% 10886mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dried Leeks per 1 lb

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

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

• 1 pound of Sunflower Seed Flour has 4 times more Vitamin B1, 2.1 times more Vitamin B3 and 8.6 times more Vitamin B5 than Dried Leeks.
• While 1 lb of Freeze-dried Leeks contains 1.5 times more Vitamin B2, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 90.8 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 Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Dried Leeks:

• 1 pound of Sunflower Seed Flour has 2.6 times more Copper, 2.1 times more Magnesium, 2 times more Phosphorus, 10.2 times more Selenium and 7.5 times more Zinc than Dried Leeks.
• While 1 lb of Freeze-dried Leeks contains 3.2 times more Calcium, 1.3 times more Manganese, 35.8 times more Potassium and 11.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Leeks 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 1.8 times more Omega 6 and 3.2 times more Protein than Dried Leeks.
• While 1 lb of Freeze-dried Leeks contains 1.3 times more Fat, 345.5 times more Omega 3, 2.1 times more Carbohydrate and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Leeks offer comparable quantities of Energy per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3