Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Sunflower Seed Flour

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Sunflower Seed Flour: 92g

Toasted Sunflower Seeds have 1.9 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Which food has more nutrients per 300 calories - Toasted Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	25.4% 33g	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	14.7% 5.57g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	15% 8.34g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	53.3% 0.69mg	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	29% 115μg	51% 204μg	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	0.75% 0.68mg	1.33% 1.2mg	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	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	2.76% 27.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	175% 1.58mg	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	41.3% 3.3mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	79% 1.8mg	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	80% 561mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	NA	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.19% 6.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Sunflower Seed Flour:

• Partially Defatted Sunflower Seed Flour contains 18.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 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 Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Sunflower Seed Flour:

• Toasted Sunflower Seed Kernels no Salt have 3.9 times more Potassium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 3.8 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 5.1 times more Magnesium, 1.8 times more Manganese and 1.8 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toasted Sunflower Seed Kernels no Salt have 18.6 times more Fat, 22.7 times more Saturated Fat and 22.7 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 3.3 times more Carbohydrate and 5.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Energy and Fiber per 300 kcal.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.