Comparing Nutrients in 1 pound Sunflower Seed Flour VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Potato Flour	8%	1%	91%

Macro Nutrients

	Sunflower Seed Flour	Potato Flour	Recommended Dietary Allowance
Energy	51% 1479kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	290% 377g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	70.4% 26.8g	38g per day for Men 19-50 years
Protein	389% 218g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Potato Flour	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	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	17.8% 0.23mg	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	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	252% 1007μg	28.3% 113μg	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	19% 17.2mg	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	7.56% 1.13mg	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	Potato Flour	Recommended Dietary Allowance
Calcium	51.7% 517mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	99% 0.89mg	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	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Potato Flour per 1 lb

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

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

• 1 pound of Sunflower Seed Flour has 14 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 13.9 times more Vitamin B5 and 8.9 times more Vitamin B9 than Potato Flour.
• While 1 lb of Potato Flour contains 2.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Potato Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sunflower Seed Flour has 1.8 times more Calcium, 8.7 times more Copper, 4.8 times more Iron, 5.3 times more Magnesium, 6.3 times more Manganese, 4.1 times more Phosphorus, 52.9 times more Selenium and 9.2 times more Zinc than Potato Flour.
• While 1 lb of Potato Flour contains 14.9 times more Potassium and 18.3 times more Sodium 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 7.8 times more Omega 6 and 7 times more Protein than Potato Flour.
• While 1 lb of Potato Flour contains 17.5 times more Omega 3 and 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Potato Flour offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 1 pound of Potato Flour provide inadequate amounts of Omega 6