Comparing Nutrients in 14 ounces Wheat flour, white, all-purpose, enriched, bleached VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50% 1445kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	63% 81.7g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	28.2% 10.7g	120% 45.6g	38g per day for Men 19-50 years
Protein	73.2% 41g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.1mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	146% 23.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	246% 3.2mg	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	182% 726μg	236% 945μg	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	6.17% 5.56mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	809% 7.28mg	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	230% 18.4mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	365% 8.4mg	2.3mg per day for Men 19-50 years
Molybdenum	332% 149μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat flour, white, all-purpose, enriched, bleached vs Toasted Sunflower Seeds:

• Wheat flour, white, all-purpose, enriched, bleached has 2.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 16.1 times more Vitamin B5, 18.3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat flour, white, all-purpose, enriched, bleached vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Calcium, 12.7 times more Copper, 1.5 times more Iron, 5.9 times more Magnesium, 3.1 times more Manganese, 10.7 times more Phosphorus, 4.6 times more Potassium and 7.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.

Comparison of macro-nutrients per 14 ounces:

• Wheat flour, white, all-purpose, enriched, bleached has 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 58 times more Fat, 38.4 times more Saturated Fat, 3.6 times more Omega 3, 95.6 times more Omega 6, 4.3 times more Fiber and 1.7 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.