Comparing Nutrients in 7 ounces Boiled Potherb Jute with Salt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Potherb Jute with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	54.7% 71g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	10.4% 3.97g	27% 10.3g	38g per day for Men 19-50 years
Protein	13% 7.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	57% 514μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	115% 1.5mg	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	51.6% 206μg	110% 441μg	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	72.8% 65.5mg	2.87% 2.58mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	179% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	42% 419mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	378% 3.4mg	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	78% 6.23mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	170% 3.9mg	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	20.4% 143mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potherb Jute with Salt versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potherb Jute with Salt vs Sunflower Seed Flour:

• 7 ounces of Boiled Potherb Jute with Salt have 129.5 times more Vitamin A and 25.4 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 35 times more Vitamin B1, 1.4 times more Vitamin B2, 8.2 times more Vitamin B3, 91.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Potherb Jute with Salt.
• 7 ounces of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Potherb Jute with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potherb Jute with Salt vs Sunflower Seed Flour:

• 7 ounces of Boiled Potherb Jute with Salt have 1.9 times more Calcium, 8.2 times more Potassium, 82.3 times more Sodium and 11.7 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 6.7 times more Copper, 2.1 times more Iron, 5.6 times more Magnesium, 16.1 times more Manganese, 9.6 times more Phosphorus, 64.7 times more Selenium and 6.3 times more Zinc than Boiled and Drained Potherb Jute with Salt.
• 7 ounces of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 8.8 times more Energy, 9.2 times more Omega 6, 4.9 times more Carbohydrate, 2.6 times more Fiber and 13.1 times more Protein than Boiled and Drained Potherb Jute with Salt.
• 7 ounces of Boiled Potherb Jute with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Potherb Jute with Salt as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.