Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	40% 1155kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	117% 152g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	5.3% 3.85g	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	0.44% 0.32g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.93g	g per day for Men 19-50 years
Fiber	58% 22g	34.5% 13g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	55.8% 8.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	49.6% 0.64mg	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	118% 470μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	14% 139mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	55.8% 0.5mg	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	94% 7.54mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	109% 2.5mg	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	327% 2292mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Whole Sorghum Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Vitamin B2, 1.6 times more Vitamin B3, 13.1 times more Vitamin B5, 2.5 times more Vitamin B6, 9.5 times more Vitamin B9, 1.8 times more Vitamin C and 52.2 times more Vitamin E than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3.1 times more Vitamin B1 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Whole Sorghum Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Calcium, 7.2 times more Copper, 1.2 times more Iron, 1.7 times more Manganese, 4.2 times more Phosphorus, 2.6 times more Potassium, 6.5 times more Selenium and 3.2 times more Zinc than Whole-grain Sorghum Flour.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Whole-grain Sorghum Flour have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 14.9 times more Fat, 9.9 times more Saturated Fat, 24.5 times more Omega 6, 1.4 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Whole-grain Sorghum Flour have similar amounts of Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-grain Sorghum Flour have insufficient amounts of Glucose and Sucrose in 7 oz.