Comparing Nutrients in 1 pound Sunflower Seed Flour VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Sunflower Seed Flour	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	51% 1479kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	169% 54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	NA	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	62% 23.6g	95% 36.3g	38g per day for Men 19-50 years
Protein	389% 218g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Roasted Macadamia Nuts	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	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	125% 1.63mg	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	11.3% 45.4μg	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	3.53% 3.18mg	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	17.2% 2.6mg	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	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	51.7% 517mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	287% 2.6mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	599% 13.8mg	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	128% 898mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	96% 53μg	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	53% 5.85mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Roasted Macadamia Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Roasted Macadamia Nuts:

• 1 pound of Sunflower Seed Flour has 4.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 10.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 22.2 times more Vitamin B9 than Roasted Macadamia Nuts.
• Both Partially Defatted Sunflower Seed Flour as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Roasted Macadamia Nuts:

• 1 pound of Sunflower Seed Flour has 1.6 times more Calcium, 3 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 3.5 times more Phosphorus, 5 times more Selenium and 3.8 times more Zinc than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 1.5 times more Manganese and 5.4 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 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 2.7 times more Carbohydrate and 6.2 times more Protein than Roasted Macadamia Nuts.
• While 1 lb of Dry Roasted Macadamia Nuts contains 2.2 times more Energy, 47.3 times more Fat, 86.6 times more Saturated Fat, 98 times more Omega 3, 1.5 times more Omega 6 and 1.5 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3