Comparing Nutrients in 100 grams 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	21.3% 619kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	27.6% 36g	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	30.3% 11.5g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	132% 6.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	58% 0.75mg	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	59.5% 238μg	55.5% 222μg	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	1.56% 1.4mg	1.44% 1.3mg	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	5.7% 57mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	190% 1.7mg	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	85% 6.8mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	86% 1.98mg	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	165% 1158mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	NA	106% 58.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.