Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Sunflower Seed Flour	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	16% 462kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	8.05% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	61% 79g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	2.25% 1.63g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	122% 68g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	49.5% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	11.4% 0.15mg	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	78.7% 315μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.68% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	0.31% 0.28mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	16% 162mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	21.3% 0.19mg	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	117% 9.4mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	42% 0.96mg	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	140% 977mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Bolillo Mexican Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Bolillo Mexican Bread:

• 5 ounces of Sunflower Seed Flour have 4.7 times more Vitamin B1, 1.3 times more Vitamin B3, 12.7 times more Vitamin B5, 7.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 1.6 times more Vitamin B2 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Bolillo Mexican Bread:

• 5 ounces of Sunflower Seed Flour have 2.8 times more Calcium, 12.7 times more Copper, 1.7 times more Iron, 11.5 times more Magnesium, 2.9 times more Manganese, 6.2 times more Phosphorus, 1.5 times more Selenium and 5.6 times more Zinc than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 2 times more Potassium and 168.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 2.4 times more Fiber and 4.5 times more Protein than Bolillo Mexican Bread.
• While 5 oz of Bollilo Mexican Roll Bread contain 3.6 times more Fat, 10.2 times more Saturated Fat, 25.5 times more Omega 3 and 1.6 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Bolillo Mexican Bread offer comparable quantities of Energy and Omega 6 per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3