Comparing Nutrients in 14 ounces Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.7% 1441kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.75g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	70% 91g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	17% 12.3g	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	0.16% 0.12g	0% 0g	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	% 0.12g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 9.4g	g per day for Men 19-50 years
Fiber	25% 9.53g	111% 42g	38g per day for Men 19-50 years
Protein	81.5% 45.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Oil Roasted 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	64% 0.77mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	242% 3.14mg	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	30.8% 123μg	232% 929μg	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	4.85% 4.37mg	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	1.32% 0.2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	796% 7.16mg	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	62.5% 5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	359% 8.26mg	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	63.5% 445mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	564% 310μg	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	30.3% 3.33mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3.4 times more Vitamin B3, 17.1 times more Vitamin B5, 24.8 times more Vitamin B6, 7.5 times more Vitamin B9, 726.6 times more Vitamin E and 10.3 times more Vitamin K than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 14 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.4 times more Calcium, 11.2 times more Copper, 3.4 times more Iron, 4.2 times more Magnesium, 3.1 times more Manganese, 10.2 times more Phosphorus, 3.5 times more Potassium, 2.8 times more Selenium and 6.2 times more Zinc than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 35.4 times more Fat, 26.4 times more Saturated Fat, 4.8 times more Omega 3, 46.7 times more Omega 6, 2.8 times more Sugars, 4.4 times more Fiber and 1.7 times more Protein than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 14 ounces of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3