Comparing Nutrients in 7 ounces Strawberries VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Strawberries	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	11.7% 15.2g	54.7% 71g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	NA	g per day for Men 19-50 years
Sucrose	% 0.93g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	27% 10.3g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.26% 0.38μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	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	130% 117mg	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	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	378% 3.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	10% 0.81mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	6.8% 47.6mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.88% 180g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Sunflower Seed Flour per 7 oz

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

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

• 7 ounces of Strawberries have 45.2 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 132.8 times more Vitamin B1, 12.1 times more Vitamin B2, 18.9 times more Vitamin B3, 52.8 times more Vitamin B5, 16 times more Vitamin B6 and 9.3 times more Vitamin B9 than Raw Strawberries.
• 7 ounces of Strawberries have insufficient amounts of Vitamin B2
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Strawberries as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Strawberries have 2.3 times more Potassium and 12.2 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 7.1 times more Calcium, 35.7 times more Copper, 16.1 times more Iron, 26.6 times more Magnesium, 5.1 times more Manganese, 28.7 times more Phosphorus, 145.5 times more Selenium and 35.4 times more Zinc than Raw Strawberries.
• 7 ounces of Strawberries lack sufficient amounts of Calcium, Selenium and Zinc
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Strawberries have 32.5 times more Omega 3 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 10.2 times more Energy, 9.6 times more Omega 6, 4.7 times more Carbohydrate, 2.6 times more Fiber and 71.7 times more Protein than Raw Strawberries.
• 7 ounces of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3