Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Energy	93% 2685kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	266% 346g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.7% 1.22g	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% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	162% 91g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	15.4% 0.2mg	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	265% 1061μg	29.5% 118μg	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	5.54% 5mg	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	1099% 165mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	72.6% 0.65mg	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	243% 19.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	429% 193μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	738% 5166mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Wheat Flour:

• 1 pound of Oil Roasted Sunflower Seeds has 2.7 times more Vitamin B1, 7 times more Vitamin B2, 3.3 times more Vitamin B3, 15.8 times more Vitamin B5, 18 times more Vitamin B6, 9 times more Vitamin B9, 605.5 times more Vitamin E and 10.3 times more Vitamin K than Wheat Flour.
• 1 pound of Wheat Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Wheat Flour:

• 1 pound of Oil Roasted Sunflower Seeds has 5.8 times more Calcium, 12.5 times more Copper, 3.7 times more Iron, 5.8 times more Magnesium, 3 times more Manganese, 10.5 times more Phosphorus, 4.5 times more Potassium, 2.3 times more Selenium and 7.4 times more Zinc than Wheat Flour.
• 1 pound of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 52.3 times more Fat, 45.6 times more Saturated Fat, 3.7 times more Omega 3, 87.5 times more Omega 6, 11.5 times more Sugars, 3.9 times more Fiber and 1.9 times more Protein than Wheat Flour.
• While 1 lb of Unenriched All-purpose White Wheat Flour contains 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Wheat Flour provide inadequate amounts of Omega 3