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Comparing Nutrients in 1 pound Sunflower SeedsVS Wheat Bread Flour

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Wheat Bread Flour
14%
4%
82%
1 lb ▼

Macro Nutrients

91%2649kcal
Energy
56.5%1637kcal
2649 kcalvs1637 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
241%233g
Fat
7.76%7.53g
233 gvs7.53 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
63%20.2g
Saturated Fat
3.46%1.1g
20.2 gvs1.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
17%0.27g
Omega 3
12%0.2g
0.27 gvs0.2 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
615%105g
Omega 6
18.3%3.1g
105 gvs3.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
69.8%91g
Carbohydrate
253%329g
91 gvs329 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
16.4%12g
Sugars
1.94%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%11.3g
Sucrose
NA
11.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
103%39g
Fiber
28.6%11g
39 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
168%94g
Protein
97%54.3g
94 gvs54.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

1.5%13.6μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
13.6 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
559%6.7mg
Vitamin B1
30.2%0.36mg
Thiamine
6.7 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
124%1.6mg
Vitamin B2
21%0.27mg
Riboflavin
1.6 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
236%38mg
Vitamin B3
28.3%4.54mg
Niacin, nicotinic acid, niacinamide
38 mgvs4.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
103%5.13mg
Vitamin B5
39.7%2mg
Pantothenic acid
5.13 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
469%6.1mg
Vitamin B6
13%0.17mg
Pyridoxine
6.1 mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
257%1030μg
Vitamin B9
37.4%150μg
Folates and Folic Acid
1030 μgvs150 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
7.06%6.35mg
Vitamin C
0%0mg
Ascorbic acid
6.35 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
1064%160mg
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
160 mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
1.13%1.36μg
Phytomenadione or phylloquinone
0 μgvs1.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35.4%354mg
Calcium
6.8%68mg
354 mgvs68 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
907%8.16mg
Copper
92%0.83mg
8.16 mgvs0.83 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
298%24mg
Iron
51%4.1mg
24 mgvs4.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
351%1474mg
Magnesium
27%113mg
1474 mgvs113 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
385%8.85mg
Manganese
156%3.6mg
8.85 mgvs3.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
428%2994mg
Phosphorus
63%440mg
2994 mgvs440 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
86%2926mg
Potassium
13.3%454mg
2926 mgvs454 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
437%240μg
Selenium
327%180μg
240 μgvs180 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.72%41mg
Sodium
0.6%9.07mg
41 mgvs9.07 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
206%22.7mg
Zinc
35%3.86mg
22.7 mgvs3.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.58%21.5g
Water
1.64%60.6g
21.5 gvs60.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 1 pound of Sunflower Seeds vs Wheat Bread Flour:
Comparing minerals per 1 pound for Sunflower Seeds vs Wheat Bread Flour:
Comparison of macro-nutrients per 1 pound:



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