Comparing Nutrients in 1 pound Enriched Unbleached 10% Protein White (industrial) Wheat Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enriched Unbleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57.2% 1660kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	100% 32g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	80% 104g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	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	0.19% 0.14g	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	% 0.14g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 10.8g	g per day for Men 19-50 years
Fiber	28.6% 11g	127% 48g	38g per day for Men 19-50 years
Protein	78.6% 44g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Enriched Unbleached 10% Protein White (industrial) 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	278% 3.34mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	193% 771μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	11.5% 1.72mg	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 Unbleached 10% Protein White (industrial) Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	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	287% 23mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	410% 9.43mg	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	69.3% 485mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	120% 66.2μg	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	42% 4.63mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.47% 54.5g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Unbleached 10% Protein White (industrial) Wheat Flour VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Unbleached 10% Protein White (industrial) Wheat Flour versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Oil Roasted Sunflower Seeds:

• 1 pound of Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 28 times more Vitamin B5, 21.4 times more Vitamin B6, 1.4 times more Vitamin B9, 95.6 times more Vitamin E and 10.3 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K
• Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.4 times more Calcium, 9.6 times more Copper, 5.1 times more Magnesium, 2.5 times more Manganese, 10.6 times more Phosphorus, 3.2 times more Potassium, 5.4 times more Selenium and 5.1 times more Zinc than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Oil Roasted Sunflower Seeds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 34.7 times more Fat, 23.4 times more Saturated Fat, 4.8 times more Omega 3, 41.3 times more Omega 6, 6.3 times more Sugars, 4.4 times more Fiber and 2.1 times more Protein than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3