Comparing Nutrients in 1 pound Wheat Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Wheat Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1651kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	72% 93g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	137% 52g	38g per day for Men 19-50 years
Protein	83.7% 47g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Toasted 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	45.4% 0.54mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	281% 3.65mg	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	29.5% 118μg	270% 1080μg	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	7.06% 6.35mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	924% 8.3mg	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	66.3% 5.3mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	417% 9.6mg	2.3mg per day for Men 19-50 years
Molybdenum	429% 193μg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.4 times more Vitamin B3, 16.1 times more Vitamin B5, 18.3 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin C than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Calcium, 12.7 times more Copper, 5.8 times more Iron, 5.9 times more Magnesium, 3.1 times more Manganese, 10.7 times more Phosphorus, 4.6 times more Potassium and 7.6 times more Zinc than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• Unenriched All-purpose White Wheat Flour has 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 58 times more Fat, 38.4 times more Saturated Fat, 3.6 times more Omega 3, 95.6 times more Omega 6, 4.3 times more Fiber and 1.7 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.