Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Arrowroot flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Arrowroot flour	0%	0%	100%

Macro Nutrients

	Toasted Sunflower Seeds	Arrowroot flour	Recommended Dietary Allowance
Energy	30.3% 877kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	96% 125g	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	43% 16.3g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Arrowroot flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	0.55% 0.007mg	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	84.3% 337μg	2.5% 9.92μg	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	2.2% 2mg	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	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	Arrowroot flour	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	6.3% 0.057mg	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	121% 9.65mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	29% 0.67mg	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	234% 1641mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	0.46% 15.6mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Arrowroot flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Arrowroot flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Arrowroot flour:

• 5 ounces of Toasted Sunflower Seeds have 325 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 54.3 times more Vitamin B5, 161 times more Vitamin B6 and 34 times more Vitamin B9 than Arrowroot flour.
• 5 ounces of Arrowroot flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Arrowroot flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Arrowroot flour:

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Calcium, 45.9 times more Copper, 20.6 times more Iron, 43 times more Magnesium, 4.5 times more Manganese, 231.6 times more Phosphorus, 44.6 times more Potassium and 75.7 times more Zinc than Arrowroot flour.
• 5 ounces of Arrowroot flour lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 568 times more Fat, 313.3 times more Saturated Fat, 8.8 times more Omega 3, 1038.6 times more Omega 6, 3.4 times more Fiber and 57.4 times more Protein than Arrowroot flour.
• While 5 oz of Arrowroot flour contain 4.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Arrowroot flour provide inadequate amounts of Omega 3, Omega 6 and Protein