Comparing Nutrients in 100 calories Durum Wheat VS Sunflower Seed Flour

Weight per 100 calories

• Durum Wheat: 29.5g
• Sunflower Seed Flour: 30.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Durum Wheat or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Durum Wheat	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.038% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.45% 11g	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	NA	4.2% 1.6g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	17.8% 0.23mg	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	3.17% 12.7μg	17% 68μg	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% 0mg	0.44% 0.4mg	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	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

	Durum Wheat	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1% 10mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	58.4% 0.53mg	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	13% 1.04mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	38.6% 0.89mg	26.3% 0.61mg	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	21.4% 150mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.59mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14% 1.5mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.062% 2.3g	3700g per day for Men 19-50 years

Durum Wheat VS Sunflower Seed Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Durum Wheat or Sunflower Seed Flour?

Lets compare vitamin content per 100 calories of Durum Wheat vs Sunflower Seed Flour:

• 100 kcal of Partially Defatted Sunflower Seed Flour contain 7.9 times more Vitamin B1, 2.3 times more Vitamin B2, 7.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.4 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 100 calories.
• Both Durum Wheat as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Durum Wheat vs Sunflower Seed Flour:

• 100 calories of Durum Wheat have 1.5 times more Manganese, 6.2 times more Potassium and 1.5 times more Selenium than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 3.5 times more Calcium, 3.2 times more Copper, 2 times more Iron, 2.5 times more Magnesium and 1.4 times more Phosphorus than Durum Wheat.
• Both Durum Wheat and Sunflower Seed Flour contain similar levels of Zinc per 100 calories.
• 100 calories of Durum Wheat lack sufficient amounts of Calcium
• 100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Durum Wheat have 1.9 times more Carbohydrate than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 3.7 times more Protein than Durum Wheat.
• Both Durum Wheat and Sunflower Seed Flour offer comparable quantities of Energy per 100 calories.
• Both Durum Wheat as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.