Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Canned Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Canned Ginkgo Nuts	8%	13%	79%

Macro Nutrients

	Sunflower Seed Flour	Canned Ginkgo Nuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	33.7% 44g	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	27% 10.3g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	170% 95g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Canned Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	30.2% 0.39mg	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	16.4% 65.5μg	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	2.87% 2.58mg	20% 18mg	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

	Sunflower Seed Flour	Canned Ginkgo Nuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	36.6% 0.33mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	5.87% 0.13mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	40.6% 609mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Canned Ginkgo Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Canned Ginkgo Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Canned Ginkgo Nuts:

• 7 ounces of Sunflower Seed Flour have 24 times more Vitamin B1, 4.9 times more Vitamin B2, 2 times more Vitamin B3, 68 times more Vitamin B5, 3.8 times more Vitamin B6 and 6.7 times more Vitamin B9 than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 7 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 7 ounces of Canned Ginkgo Nuts have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Canned Ginkgo Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Canned Ginkgo Nuts:

• 7 ounces of Sunflower Seed Flour have 28.5 times more Calcium, 10.3 times more Copper, 22.8 times more Iron, 21.6 times more Magnesium, 29 times more Manganese, 12.8 times more Phosphorus, 116.4 times more Selenium and 23.6 times more Zinc than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 2.7 times more Potassium and 102.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 7 ounces of Canned Ginkgo Nuts lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 2.9 times more Energy, 1.6 times more Omega 6, 1.6 times more Carbohydrate and 21 times more Protein than Canned Ginkgo Nuts.
• While 7 oz of Canned Ginkgo Nuts contain 1.8 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Canned Ginkgo Nuts provide inadequate amounts of Omega 3 in seven ounces.