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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1542kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	100% 32g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	80% 104g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0.31% 0.23g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 10.8g	g per day for Men 19-50 years
Fiber	128% 48.5g	127% 48g	38g per day for Men 19-50 years
Protein	107% 60g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Whole 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	190% 2.28mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	50% 200μg	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	21.5% 3.22mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	204% 16.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	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	107% 11.8mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	0.19% 7g	3700g per day for Men 19-50 years

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

• Whole-grain Wheat Flour has 1.6 times more Vitamin B1 and 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 11.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 51.2 times more Vitamin E and 1.6 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole-grain 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 Whole Wheat Flour vs Oil Roasted Sunflower Seeds:

• Whole-grain Wheat Flour has 2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 4.4 times more Copper, 3.2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Wheat Flour has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 20.5 times more Fat, 16.4 times more Saturated Fat, 31.3 times more Omega 6, 7.6 times more Sugars and 1.5 times more Protein than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Whole-grain Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.