Comparing Nutrients in 1 pound Sunflower Seeds VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	91% 2649kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	6.8% 6.58g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	19.6% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	258% 335g	130g per day for Men 19-50 years
Sugars	16.4% 12g	7% 5.1g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.68g	g per day for Men 19-50 years
Fiber	103% 39g	28.6% 11g	38g per day for Men 19-50 years
Protein	168% 94g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	11% 0.15mg	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	257% 1030μg	193% 771μg	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	7.06% 6.35mg	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	1064% 160mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	81% 0.73mg	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	298% 24mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	134% 3.08mg	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	428% 2994mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	227% 125μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour per 1 lb

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

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

• 1 pound of Sunflower Seeds has 2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 42 times more Vitamin B6, 1.3 times more Vitamin B9 and 703.4 times more Vitamin E than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 1.3 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• 1 pound of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 1 pound of Sunflower Seeds has 3.9 times more Calcium, 11.2 times more Copper, 10.8 times more Magnesium, 2.9 times more Manganese, 5.9 times more Phosphorus, 4.7 times more Potassium, 1.9 times more Selenium and 6 times more Zinc than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Sunflower Seeds and Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.6 times more Energy, 35.5 times more Fat, 16.6 times more Saturated Fat, 3.5 times more Omega 3, 31.4 times more Omega 6, 2.3 times more Sugars, 3.6 times more Fiber and 1.8 times more Protein than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• 1 pound of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3