Comparing Nutrients in 5 ounces Epazote VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Epazote	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	39% 50.8g	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% 5.4g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Epazote	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	82% 1.07mg	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	76% 305μg	78.7% 315μg	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	5.67% 5.1mg	2.05% 1.84mg	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

	Epazote	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	39% 390mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	270% 2.43mg	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	33.3% 2.66mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	122% 2.8mg	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	17.4% 122mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Epazote VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Epazote versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Epazote vs Sunflower Seed Flour:

• 5 ounces of Epazote have 1.3 times more Vitamin B2 and 2.8 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 113.8 times more Vitamin B1, 11.4 times more Vitamin B3, 36.9 times more Vitamin B5 and 5 times more Vitamin B6 than Raw Epazote.
• Both Epazote and Sunflower Seed Flour provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Epazote as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Epazote vs Sunflower Seed Flour:

• 5 ounces of Epazote have 2.4 times more Calcium, 1.6 times more Manganese, 9.4 times more Potassium, 14.3 times more Sodium and 11.9 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 9 times more Copper, 3.5 times more Iron, 2.9 times more Magnesium, 8 times more Phosphorus, 64.7 times more Selenium and 4.5 times more Zinc than Raw Epazote.
• 5 ounces of Epazote lack sufficient amounts of Selenium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 10.2 times more Energy, 4.8 times more Carbohydrate, 1.4 times more Fiber and 145.6 times more Protein than Raw Epazote.
• 5 ounces of Epazote provide inadequate amounts of Energy and Protein