Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Toasted Sunflower Seeds	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	84.7% 2457kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	9.06% 1.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	227% 295g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	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	120% 45.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	122% 68.3g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	15.3% 0.2mg	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	236% 945μg	194% 778μg	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	6.17% 5.56mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	134% 1341mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	49.4% 0.44mg	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	338% 27mg	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	173% 3.97mg	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	657% 4596mg	337% 2362mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	248% 137μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Enriched Self-rising All-purpose White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Toasted Sunflower Seeds have 16.1 times more Vitamin B5, 16.1 times more Vitamin B6 and 1.2 times more Vitamin B9 than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Toasted Sunflower Seeds have 16.4 times more Copper, 1.5 times more Iron, 6.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 4 times more Potassium and 8.5 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 5.9 times more Calcium and 397.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 58.6 times more Fat, 38.7 times more Saturated Fat, 3.6 times more Omega 3, 96.4 times more Omega 6, 4.3 times more Fiber and 1.7 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3