Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Potato Flour	8%	1%	91%

Macro Nutrients

	Sunflower Seed Flour	Potato Flour	Recommended Dietary Allowance
Energy	22.3% 647kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.56% 0.18g	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	1.3% 0.22g	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	127% 165g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	170% 95g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Potato Flour	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	37.7% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	43.5% 6.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.46% 1.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	12.4% 49.6μg	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	8.38% 7.54mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Potato Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	43.4% 0.39mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	27% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.3% 37.5μg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	58.4% 1986mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Potato Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Potato Flour:

• 7 ounces of Sunflower Seed Flour have 14 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 13.9 times more Vitamin B5 and 8.9 times more Vitamin B9 than Potato Flour.
• While 7 oz of Potato Flour contain 2.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Potato Flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Potato Flour:

• 7 ounces of Sunflower Seed Flour have 1.8 times more Calcium, 8.7 times more Copper, 4.8 times more Iron, 5.3 times more Magnesium, 6.3 times more Manganese, 4.1 times more Phosphorus, 52.9 times more Selenium and 9.2 times more Zinc than Potato Flour.
• While 7 oz of Potato Flour contain 14.9 times more Potassium and 18.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 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 7.8 times more Omega 6 and 7 times more Protein than Potato Flour.
• While 7 oz of Potato Flour contain 17.5 times more Omega 3 and 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Potato Flour offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 7 ounces of Potato Flour provide inadequate amounts of Omega 6