Comparing Nutrients in 100 grams Sunflower Seed Flour VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Sunflower Seed Flour	Kohlrabi	Recommended Dietary Allowance
Energy	11.2% 326kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	4.77% 6.2g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	13.7% 5.2g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	86% 48g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Kohlrabi	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	11.5% 0.15mg	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	55.5% 222μg	4% 16μg	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	1.44% 1.3mg	69% 62mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Kohlrabi	Recommended Dietary Allowance
Calcium	11.4% 114mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	14.3% 0.13mg	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	82.8% 6.62mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	6.04% 0.14mg	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	98% 689mg	6.57% 46mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	0.27% 0.03mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Kohlrabi per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Kohlrabi to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Kohlrabi:

• 100 grams of Sunflower Seed Flour have 63.7 times more Vitamin B1, 13.3 times more Vitamin B2, 18.3 times more Vitamin B3, 40 times more Vitamin B5, 5 times more Vitamin B6 and 13.9 times more Vitamin B9 than Kohlrabi.
• While 100 g of Raw Kohlrabi contain 47.7 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 100 grams of Kohlrabi have insufficient amounts of Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Raw Kohlrabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Kohlrabi:

• 100 grams of Sunflower Seed Flour have 4.8 times more Calcium, 13.3 times more Copper, 16.6 times more Iron, 18.2 times more Magnesium, 14.2 times more Manganese, 15 times more Phosphorus, 83.1 times more Selenium and 165 times more Zinc than Kohlrabi.
• While 100 g of Raw Kohlrabi contain 5.2 times more Potassium and 12.2 times more Water than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Kohlrabi lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 12.1 times more Energy, 43.4 times more Omega 6, 5.8 times more Carbohydrate, 1.4 times more Fiber and 28.3 times more Protein than Kohlrabi.
• 100 grams of Kohlrabi provide inadequate amounts of Energy and Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Raw Kohlrabi provide inadequate amounts of Omega 3 in 100 grams.