Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Wheat flour, white, all-purpose, enriched, bleached: 82.4g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Wheat flour, white, all-purpose, enriched, bleached. It has very high energy density when compared to other foods. Wheat flour, white, all-purpose, enriched, bleached having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0.31% 0.22g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	18% 10g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	2.8% 0.036mg	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	29.6% 119μg	37.7% 151μg	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	0.62% 0.56mg	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	123% 18.4mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	13% 0.12mg	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	27% 2.17mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	69% 31μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.5% 577mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.27% 9.82g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Oil Roasted Sunflower Seeds have 9.7 times more Vitamin B5, 11.1 times more Vitamin B6 and 372.3 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, bleached:

• 300 calories of Oil Roasted Sunflower Seeds have 7.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 6.5 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Selenium and 4.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.8 times more Iron than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 32.2 times more Fat, 28 times more Saturated Fat, 53.8 times more Omega 6 and 2.4 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 300 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 5.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in 300 calories.