Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	29% 839kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	39% 50.8g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12.3% 123mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Sunflower Seed Flour:

• Partially Defatted Sunflower Seed Flour contains 10 times more Vitamin B1 and 1.8 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Sunflower Seed Flour:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Phosphorus, 7.2 times more Potassium and 1.3 times more Selenium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.3 times more Calcium, 1.5 times more Iron and 2.7 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 31.9 times more Fat, 51.2 times more Saturated Fat, 40.5 times more Omega 3, 39.4 times more Omega 6 and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.6 times more Carbohydrate and 2.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.