Comparing Nutrients in 100 grams Sunflower Seed Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sunflower Seed Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.2% 326kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	136% 23g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	86% 48g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	103% 1.35mg	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	56.8% 227μg	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	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.4% 114mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	200% 1.8mg	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	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	84.8% 1.95mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour has 2.2 times more Vitamin B1 and 5.8 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 100 g.
• Both Partially Defatted Sunflower Seed Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Partially Defatted Sunflower Seed Flour has 1.5 times more Calcium and 1.3 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Partially Defatted Sunflower Seed Flour has 1.8 times more Carbohydrate and 2.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 32 times more Fat, 32.3 times more Saturated Fat, 30 times more Omega 3, 26.6 times more Omega 6 and 1.7 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.