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

Weight per 300 calories

• Wheat flour, white, all-purpose, enriched, bleached: 82.4g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Wheat flour, white, all-purpose, enriched, bleached, which is very high in comparison to other foods. Wheat flour, white, all-purpose, enriched, bleached having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	1.94% 1.4g	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	5.86% 2.23g	15% 5.72g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	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	54% 0.65mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	32% 0.41mg	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	37.7% 151μg	30.5% 122μg	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	0.8% 0.72mg	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	0.33% 0.049mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	105% 0.94mg	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	48% 3.82mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	69% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.7% 89mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	2.6% 88mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	5.24% 0.58mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	0.017% 0.62g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have 11.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B9 than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 10.1 times more Vitamin B5, 11.4 times more Vitamin B6 and 272.1 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6 and Vitamin E
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have 2 times more Iron than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Copper, 3.7 times more Magnesium, 1.9 times more Manganese, 6.7 times more Phosphorus, 5 times more Potassium, 1.5 times more Selenium and 4.7 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• 300 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat flour, white, all-purpose, enriched, bleached have 5.1 times more Carbohydrate than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 31.8 times more Fat, 21.1 times more Saturated Fat, 52.4 times more Omega 6 and 2.6 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Roasted Sunflower Seeds 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 Wheat flour, white, all-purpose, enriched, bleached as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.