Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Sunflower Seed Flour	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	22.3% 647kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	8.28% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	75.7% 98g	130g per day for Men 19-50 years
Sugars	NA	11.8% 8.55g	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	27% 10.3g	12% 4.56g	38g per day for Men 19-50 years
Protein	170% 95g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	9.77% 0.13mg	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	110% 441μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	27.8% 0.25mg	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	164% 13mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	33% 0.76mg	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	195% 1367mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.4% 15g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Bread, white, commercially prepared, low sodium, no salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Sunflower Seed Flour have 6.8 times more Vitamin B1, 1.8 times more Vitamin B3, 16.9 times more Vitamin B5, 11.8 times more Vitamin B6 and 2 times more Vitamin B9 than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 1.3 times more Vitamin B2 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Bread, white, commercially prepared, low sodium, no salt:

• 7 ounces of Sunflower Seed Flour have 13.6 times more Copper, 2.2 times more Iron, 14.4 times more Magnesium, 5.2 times more Manganese, 7.3 times more Phosphorus, 2.6 times more Selenium and 8 times more Zinc than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 1.8 times more Potassium and 99.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Bread, white, commercially prepared, low sodium, no salt contain similar levels of Calcium per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 1.2 times more Energy, 1.2 times more Omega 6, 2.3 times more Fiber and 5.9 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• While 7 oz of Bread, white, commercially prepared, low sodium, no salt contain 2.2 times more Fat, 5.9 times more Saturated Fat, 17.5 times more Omega 3 and 1.4 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3