Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Sunflower Seed Flour	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	44.6% 1294kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	16.6% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	156% 203g	130g per day for Men 19-50 years
Sugars	NA	31.6% 23g	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	54.3% 20.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	341% 191g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	57.3% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	72.4% 0.94mg	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	220% 881μg	51.6% 206μg	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	5.73% 5.16mg	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	NA	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	45.2% 452mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	295% 2.66mg	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	328% 26.3mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	439% 10mg	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	391% 2735mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	149% 2242mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Toasted Commercially Prepared Whole-wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Sunflower Seed Flour have 8.5 times more Vitamin B1, 1.3 times more Vitamin B3, 9.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.3 times more Vitamin B9 than Toasted Commercially Prepared Whole-wheat Bread.
• Both Sunflower Seed Flour and Toasted Commercially Prepared Whole-wheat Bread provide similar amounts of Vitamin B2 per 14 ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Toasted Commercially Prepared Whole-wheat Bread:

• 14 ounces of Sunflower Seed Flour have 2.6 times more Copper, 2.2 times more Iron, 3.5 times more Magnesium, 2.3 times more Phosphorus and 2.3 times more Zinc than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 1.3 times more Manganese, 4.9 times more Potassium and 188.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Toasted Commercially Prepared Whole-wheat Bread contain similar levels of Calcium and Selenium per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 1.2 times more Omega 6 and 3 times more Protein than Toasted Commercially Prepared Whole-wheat Bread.
• While 14 oz of Toasted Commercially Prepared Whole-wheat Bread contain 2.5 times more Fat, 6.7 times more Saturated Fat, 1.4 times more Carbohydrate and 1.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Toasted Commercially Prepared Whole-wheat Bread offer comparable quantities of Energy per 14 ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 in 14 ounces.