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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched Wheat Flour	Oil 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	297% 3.56mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	276% 3.6mg	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	208% 830μg	265% 1061μg	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	0% 0mg	5.54% 5mg	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	6.96% 1.04mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	909% 8.2mg	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	263% 21mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	279% 126μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.19% 7g	3700g per day for Men 19-50 years

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

• Unbleached Enriched All-purpose White Wheat Flour has 2.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.8 times more Vitamin B5, 18 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 158 times more Vitamin E and 10.3 times more Vitamin K than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 12.5 times more Copper, 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 Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unbleached Enriched All-purpose White Wheat Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.