Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	91% 2640kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	267% 348g	130g per day for Men 19-50 years
Sugars	17% 12.4g	12% 8.8g	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	1% 0.73g	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	% 5.94g	g per day for Men 19-50 years
Sucrose	NA	% 2.13g	g per day for Men 19-50 years
Fiber	132% 50.3g	78.8% 30g	38g per day for Men 19-50 years
Protein	157% 87.7g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	113% 1.47mg	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	269% 1075μg	28.3% 113μg	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	7.06% 6.35mg	4.03% 3.63mg	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	789% 118mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	128% 1.15mg	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	215% 17.2mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	248% 5.7mg	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	748% 5239mg	180% 1261mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	67.2% 7.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.26% 46.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Whole Sorghum Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Vitamin B2, 1.6 times more Vitamin B3, 13.1 times more Vitamin B5, 2.5 times more Vitamin B6, 9.5 times more Vitamin B9, 1.8 times more Vitamin C and 52.2 times more Vitamin E than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3.1 times more Vitamin B1 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Whole Sorghum Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Calcium, 7.2 times more Copper, 1.2 times more Iron, 1.7 times more Manganese, 4.2 times more Phosphorus, 2.6 times more Potassium, 6.5 times more Selenium and 3.2 times more Zinc than Whole-grain Sorghum Flour.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Whole-grain Sorghum Flour have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 14.9 times more Fat, 9.9 times more Saturated Fat, 24.5 times more Omega 6, 1.4 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Whole-grain Sorghum Flour have similar amounts of Omega 3 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-grain Sorghum Flour have insufficient amounts of Glucose and Sucrose in 1 lb.