Comparing Nutrients in 1 pound Sunflower Seeds VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Sunflower Seeds	Phyllo dough	Recommended Dietary Allowance
Energy	91% 2649kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	184% 239g	130g per day for Men 19-50 years
Sugars	16.4% 12g	1.13% 0.82g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	168% 94g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Phyllo dough	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	10.5% 0.14mg	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	257% 1030μg	100% 399μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Phyllo dough	Recommended Dietary Allowance
Calcium	35.4% 354mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	51% 0.46mg	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	298% 24mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	94% 2.16mg	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	428% 2994mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Phyllo dough:

• Dried Sunflower Seed Kernels have 2.7 times more Vitamin B1, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 44.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 439.6 times more Vitamin E than Phyllo dough.
• While Phyllo dough contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Phyllo dough have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Phyllo dough:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 17.8 times more Copper, 1.6 times more Iron, 21.7 times more Magnesium, 4.1 times more Manganese, 8.8 times more Phosphorus, 8.7 times more Potassium, 2.3 times more Selenium and 10.2 times more Zinc than Phyllo dough.
• While Phyllo dough contains 53.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2 times more Energy, 8.6 times more Fat, 3 times more Saturated Fat, 1.3 times more Omega 3, 26.3 times more Omega 6, 14.6 times more Sugars, 4.5 times more Fiber and 2.9 times more Protein than Phyllo dough.
• While Phyllo dough contains 2.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.