Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Sunflower Seed Flour	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	22.3% 647kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	31% 30.2g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	45.7% 14.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	13.5% 2.3g	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	98% 127g	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	222% 84.5g	38g per day for Men 19-50 years
Protein	170% 95g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	266% 3.45mg	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	152% 609μg	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	135% 121mg	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	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	22.6% 226mg	254% 2540mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	121% 1.1mg	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	726% 58mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	161% 3.7mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	55.7% 1895mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	58.3% 6.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dried Rosemary Spices per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Dried Rosemary Spices:

• 7 ounces of Sunflower Seed Flour have 6.2 times more Vitamin B1 and 7.3 times more Vitamin B3 than Dried Rosemary Spices.
• While 7 oz of Dried Rosemary Spices contain 78 times more Vitamin A, 1.6 times more Vitamin B2, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 47.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Dried Rosemary Spices:

• 7 ounces of Sunflower Seed Flour have 3.1 times more Copper, 1.6 times more Magnesium, 9.8 times more Phosphorus, 12.7 times more Selenium and 1.5 times more Zinc than Dried Rosemary Spices.
• While 7 oz of Dried Rosemary Spices contain 11.2 times more Calcium, 4.4 times more Iron, 14.3 times more Potassium and 16.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Rosemary Spices contain similar levels of Manganese 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 9.8 times more Protein than Dried Rosemary Spices.
• While 7 oz of Dried Rosemary Spices contain 9.5 times more Fat, 53.4 times more Saturated Fat, 538 times more Omega 3, 1.3 times more Omega 6, 1.8 times more Carbohydrate and 8.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dried Rosemary Spices offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3