Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	201% 5820kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	587% 763g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	71% 27g	38g per day for Men 19-50 years
Protein	345% 193g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	34% 0.44mg	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	593% 2370μg	458% 1830μg	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	15.6% 14mg	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	1740% 261mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	70% 700mg	252% 2520mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	160% 1.44mg	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	475% 38mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	297% 6.82mg	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	1650% 11550mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Wheat flour, white, all-purpose, enriched, calcium-fortified per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 1 kilogram of Roasted Sunflower Seeds has 16.1 times more Vitamin B5, 18.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 435 times more Vitamin E than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified contains 7.4 times more Vitamin B1 and 2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Wheat flour, white, all-purpose, enriched, calcium-fortified provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 1 kilogram of Roasted Sunflower Seeds has 12.7 times more Copper, 5.9 times more Magnesium, 3.1 times more Manganese, 10.7 times more Phosphorus, 7.9 times more Potassium and 7.6 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified contains 3.6 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 50.8 times more Fat, 33.7 times more Saturated Fat, 3.1 times more Omega 3, 83.8 times more Omega 6, 4.1 times more Fiber and 1.9 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3