Comparing Nutrients in 1 kilogram Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	125% 3630kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.68g	163% 52g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	43% 7.33g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	185% 241g	130g per day for Men 19-50 years
Sugars	15.4% 11g	37.7% 27.3g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	63% 24g	292% 111g	38g per day for Men 19-50 years
Protein	205% 115g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	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	613% 7.36mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	618% 8.04mg	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	425% 1700μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	25.3% 3.8mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	2033% 18.3mg	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	633% 50.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	917% 21mg	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	160% 1120mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	500% 275μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Roasted Sunflower Seeds:

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 6.9 times more Vitamin B1 and 1.8 times more Vitamin B2 than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 17.4 times more Vitamin B5, 25.1 times more Vitamin B6, 1.4 times more Vitamin B9, 68.7 times more Vitamin E and 9 times more Vitamin K than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K
• Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Roasted Sunflower Seeds:

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 1.3 times more Iron than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 3.5 times more Calcium, 11.4 times more Copper, 4.3 times more Magnesium, 3.1 times more Manganese, 10.3 times more Phosphorus, 6.2 times more Potassium, 2.9 times more Selenium and 6.3 times more Zinc than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 3.1 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 34.3 times more Fat, 19.5 times more Saturated Fat, 4.1 times more Omega 3, 44.7 times more Omega 6, 2.4 times more Sugars, 4.6 times more Fiber and 1.7 times more Protein than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3