Comparing Nutrients in 100 calories Sunflower Seeds VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Weight per 100 calories

• Sunflower Seeds: 17g
• Unenriched Bleached 9% Protein White (industrial) Wheat Flour: 27g

Sunflower Seeds have 1.6 times more energy per 100g than Unenriched Bleached 9% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Unenriched Bleached 9% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Unenriched Bleached 9% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%

Macro Nutrients

	Sunflower Seeds	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.29% 0.005g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.2% 0.15g	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	0.011% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.071g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	1.72% 0.65g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	2.04% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0.78% 0.01mg	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	9.7% 39μg	2.1% 8.45μg	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	0.27% 0.24mg	0% 0mg	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	40% 6.02mg	0.091% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.54% 5.45mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	5% 0.045mg	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	11.2% 0.9mg	4.3% 0.34mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	1.3% 5.45mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	7.44% 0.17mg	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	16% 113mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	5.65% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.036% 0.54mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• Dried Sunflower Seed Kernels have 4.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B3, 3.8 times more Vitamin B5, 22.8 times more Vitamin B6, 4.6 times more Vitamin B9 and 442 times more Vitamin E than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Dried Sunflower Seed Kernels as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• Dried Sunflower Seed Kernels have 2.5 times more Calcium, 6.9 times more Copper, 2.6 times more Iron, 10.2 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium, 2.9 times more Selenium and 3.3 times more Zinc than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 22.6 times more Fat, 8.2 times more Saturated Fat, 24.8 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unenriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.