Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	42.4% 1228kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	54.7% 71g	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	60% 23g	27% 10.3g	38g per day for Men 19-50 years
Protein	61% 34g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	115% 1.5mg	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% 472μg	110% 441μg	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	3.1% 2.78mg	2.87% 2.58mg	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

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	11.3% 113mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	378% 3.4mg	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	169% 13.5mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	170% 3.9mg	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	328% 2298mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 115μg	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	96% 10.5mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.4% 15g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour contains 9.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 7 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Sunflower Seed Flour:

• Toasted Sunflower Seed Kernels no Salt have 1.7 times more Phosphorus and 7.3 times more Potassium than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 2 times more Calcium and 2.7 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Partially Defatted Sunflower Seed Flour have similar amounts of Copper, Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 35.3 times more Fat, 43.1 times more Saturated Fat, 39.5 times more Omega 3, 43.1 times more Omega 6 and 2.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• While Partially Defatted Sunflower Seed Flour contains 1.7 times more Carbohydrate and 2.8 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.