Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	93% 2685kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	12.7% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	268% 349g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	0% 0g	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	% 3.36g	% 1.54g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	162% 91g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	23.7% 0.31mg	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	265% 1061μg	NA	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	5.54% 5mg	3.02% 2.72mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	4.54% 0.041mg	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	243% 19.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	85% 1.95mg	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	738% 5166mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Refined Sorghum Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Refined Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 3.6 times more Vitamin B1, 56 times more Vitamin B2, 3.1 times more Vitamin B3, 37.7 times more Vitamin B5 and 11.6 times more Vitamin B6 than Refined Sorghum Flour.
• 1 pound of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Oil Roasted Sunflower Seed Kernels as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 14.5 times more Calcium, 200.4 times more Copper, 4.4 times more Iron, 4.1 times more Magnesium, 4.8 times more Manganese, 13.1 times more Phosphorus, 3.3 times more Potassium and 11.1 times more Zinc than Refined Sorghum Flour.
• 1 pound of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 41.4 times more Fat, 23.3 times more Saturated Fat, 72 times more Omega 6, 5.6 times more Fiber and 2.1 times more Protein than Refined Sorghum Flour.
• While 1 lb of Refined Unenriched Sorghum Flour contains 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.