Comparing Nutrients in 100 calories Enriched White Wheat Flour for Cake VS Sunflower Seed Flour

Weight per 100 calories

• Enriched White Wheat Flour for Cake: 27.6g
• 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 - Enriched White Wheat Flour for Cake or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.24g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.038% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	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	16.6% 21.6g	8.45% 11g	130g per day for Men 19-50 years
Sugars	0.12% 0.086g	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	1.24% 0.47g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	4.04% 2.27g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	20.5% 0.25mg	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.14% 0.12mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.53% 0.13mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	13% 51.4μg	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	0.037% 0.006mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Wheat Flour for Cake	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.39% 3.87mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	4.27% 0.038mg	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	25.3% 2.02mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	1.05% 4.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.18mg	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	3.35% 23.5mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	2.46% 1.35μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	1.56% 0.17mg	14% 1.5mg	11mg per day for Men 19-50 years
Water	0.093% 3.46g	0.062% 2.3g	3700g per day for Men 19-50 years

Enriched White Wheat Flour For Cake VS Sunflower Seed Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched White Wheat Flour for Cake or Sunflower Seed Flour?

Lets compare vitamin content per 100 calories of Enriched White Wheat Flour for Cake vs Sunflower Seed Flour:

• 100 calories of Enriched White Wheat Flour for Cake have 1.5 times more Vitamin B2 than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 4 times more Vitamin B1, 16 times more Vitamin B5, 25.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin B6
• Both Enriched Cake White Wheat Flour 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 Enriched White Wheat Flour for Cake vs Sunflower Seed Flour:

• 100 kcal of Partially Defatted Sunflower Seed Flour contain 9 times more Calcium, 13.7 times more Copper, 24 times more Magnesium, 3.5 times more Manganese, 9 times more Phosphorus, 13.2 times more Selenium and 8.9 times more Zinc than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Sunflower Seed Flour contain similar levels of Iron per 100 calories.
• 100 calories of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Enriched Cake White Wheat Flour as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Enriched White Wheat Flour for Cake have 2 times more Carbohydrate than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 3.4 times more Fiber and 6.5 times more Protein than Enriched Cake White Wheat Flour.
• Both Enriched White Wheat Flour for Cake and Sunflower Seed Flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Enriched White Wheat Flour for Cake provide inadequate amounts of Fiber
• Both Enriched Cake White Wheat Flour as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.