Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Toasted Sunflower Seeds	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	84.7% 2457kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	873% 148g	NA	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% 296g	130g per day for Men 19-50 years
Sugars	NA	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	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	137% 52g	38g per day for Men 19-50 years
Protein	122% 68.3g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Whole Soft 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	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	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	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

	Toasted Sunflower Seeds	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	183% 1282mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	NA	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	191% 21mg	107% 11.7mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Whole Soft Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs Whole Soft Wheat Flour:

• 14 ounces of Toasted Sunflower Seeds have 1.5 times more Vitamin B2, 7 times more Vitamin B5, 4.2 times more Vitamin B6 and 8.5 times more Vitamin B9 than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 1.3 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Whole Soft Wheat Flour provide similar amounts of Vitamin B1 per 14 ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Whole Soft Wheat Flour:

• 14 ounces of Toasted Sunflower Seeds have 1.7 times more Calcium, 3.9 times more Copper, 1.8 times more Iron, 3.6 times more Phosphorus, 1.2 times more Potassium and 1.8 times more Zinc than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 1.6 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Whole Soft Wheat Flour contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.9 times more Energy, 29.1 times more Fat, 13.8 times more Saturated Fat and 1.8 times more Protein than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Whole Soft Wheat Flour offer comparable quantities of Fiber per 14 ounces.