Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Sunflower Seed Butter	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	84.4% 2449kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	227% 296g	130g per day for Men 19-50 years
Sugars	57.7% 42g	5.6% 4.05g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	137% 52g	38g per day for Men 19-50 years
Protein	122% 68.6g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	58.3% 0.76mg	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	235% 941μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	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	606% 91mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	25.4% 254mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	209% 1.9mg	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	204% 16.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	587% 13.5mg	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	378% 2643mg	183% 1282mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	107% 11.7mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Whole Soft Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Whole Soft Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Whole Soft Wheat Flour:

• 14 ounces of Sunflower Seed Butter have 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C and 43.2 times more Vitamin E than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 5.6 times more Vitamin B1 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Whole Soft Wheat Flour provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Whole Soft Wheat Flour have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Whole Soft Wheat Flour:

• 14 ounces of Sunflower Seed Butter have 1.9 times more Calcium, 3.4 times more Copper, 2.7 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 8.2 times more Selenium and 1.7 times more Zinc than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 1.6 times more Manganese than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Whole Soft Wheat Flour contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.9 times more Energy, 28.3 times more Fat, 10.9 times more Saturated Fat, 10.3 times more Sugars and 1.8 times more Protein than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 3.2 times more Carbohydrate and 2.3 times more Fiber than Sunflower Seed Butter no Salt.