Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Flaxseed	13%	67%	20%

Macro Nutrients

	Sunflower Seed Flour	Flaxseed	Recommended Dietary Allowance
Energy	22.3% 647kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	69% 11.7g	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	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	0% 0g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	27% 10.3g	143% 54g	38g per day for Men 19-50 years
Protein	170% 95g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Flaxseed	Recommended Dietary Allowance
Calcium	22.6% 226mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Flaxseed per 7 oz

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

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

• 7 ounces of Sunflower Seed Flour have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 6.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Flaxseed.
• Both Partially Defatted Sunflower Seed Flour as well as Flaxseed 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 Flaxseed:

• 7 ounces of Sunflower Seed Flour have 1.4 times more Copper and 2.3 times more Selenium than Flaxseed.
• While 7 oz of Flaxseed contain 2.2 times more Calcium, 1.3 times more Manganese, 12.1 times more Potassium and 10 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Flaxseed contain similar levels of Iron, Magnesium, Phosphorus and Zinc 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 Carbohydrate and 2.6 times more Protein than Flaxseed.
• While 7 oz of Flaxseed contain 1.6 times more Energy, 26.2 times more Fat, 26.5 times more Saturated Fat, 11406.5 times more Omega 3, 6.8 times more Omega 6 and 5.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3