Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Sunflower Seed Flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	16% 462kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.45g	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	0.98% 0.71g	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	% 0.61g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	122% 68g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	7.3% 0.095mg	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	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	158% 3.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	0% 0mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	16% 162mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	14% 0.13mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	48% 1.1mg	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	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Waffles, gluten-free, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Sunflower Seed Flour have 39.8 times more Vitamin B1, 6.7 times more Vitamin B2, 4.1 times more Vitamin B3, 13.8 times more Vitamin B5, 11.2 times more Vitamin B6 and 27.8 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 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 Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Waffles, gluten-free, frozen, ready-to-heat:

• 5 ounces of Sunflower Seed Flour have 2.9 times more Calcium, 19.2 times more Copper, 10.5 times more Iron, 11.2 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 145.5 times more Selenium and 9.9 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.9 times more Potassium and 168.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 1.2 times more Energy, 3.7 times more Fiber and 17.7 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 5 oz of Waffles, gluten-free, frozen, ready-to-heat contain 5.5 times more Fat, 5.7 times more Saturated Fat, 385 times more Omega 3 and 1.8 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3