Comparing Nutrients in 300 calories Enriched Self-rising All-purpose White Wheat Flour VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Enriched Self-rising All-purpose White Wheat Flour: 84.7g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Enriched Self-rising All-purpose White Wheat Flour, which is very high in comparison to other foods. Enriched Self-rising All-purpose White Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Enriched Self-rising All-purpose White Wheat Flour or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	2.17% 1.58g	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	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	NA	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	6.02% 2.3g	14% 5.37g	38g per day for Men 19-50 years
Protein	15% 8.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White 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	47.6% 0.57mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.26% 0.042mg	31% 0.4mg	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	41.5% 166μg	29.6% 119μg	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	0.62% 0.56mg	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	0.28% 0.042mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28.6% 286mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	102% 0.91mg	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	49.5% 3.96mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	46% 1.05mg	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	72% 504mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	4.78% 0.53mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.24% 8.97g	0.021% 0.78g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 300 calories - Enriched Self-rising All-purpose White Wheat Flour or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Enriched Self-rising All-purpose White Wheat Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.4 times more Vitamin B9 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 9.5 times more Vitamin B5, 9.5 times more Vitamin B6 and 434.5 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B6 and Vitamin E
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Enriched Self-rising All-purpose White Wheat Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have 6.5 times more Calcium, 1.8 times more Iron and 665 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 9.6 times more Copper, 4 times more Magnesium, 2.3 times more Potassium, 1.4 times more Selenium and 5 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Oil Roasted Sunflower Seeds contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have 5.4 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 31.6 times more Fat, 27.4 times more Saturated Fat, 52.7 times more Omega 6 and 2.3 times more Fiber than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 6
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.