Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	97% 2808kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	125% 163g	130g per day for Men 19-50 years
Sugars	NA	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	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	137% 52g	62% 23.6g	38g per day for Men 19-50 years
Protein	139% 78g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	263% 3.4mg	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	270% 1080μg	252% 1007μg	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	6.55% 5.9mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	26% 259mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	863% 7.77mg	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	386% 31mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	389% 8.96mg	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	750% 5253mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	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	219% 24mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.92% 34g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour contains 9.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Sunflower Seed Flour:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus and 7.3 times more Potassium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2 times more Calcium and 2.7 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 35.3 times more Fat, 43.1 times more Saturated Fat, 39.5 times more Omega 3, 43.1 times more Omega 6 and 2.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.7 times more Carbohydrate and 2.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.