Comparing Nutrients in 300 calories Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 83g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Enriched Bleached 15% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) 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	1.2% 1.17g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	44.5% 58g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	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	0.034% 0.025g	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	% 0.025g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 1.2g	g per day for Men 19-50 years
Fiber	5.23% 2g	14% 5.37g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% 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	51% 0.61mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	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	35.2% 141μg	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% 0.041mg	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 Bleached 15% Protein White (industrial) Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	52.4% 4.2mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	15% 106mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.3μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.021% 0.78g	3700g per day for Men 19-50 years

Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 3.8 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 9.9 times more Vitamin B5, 10.8 times more Vitamin B6 and 444.3 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6 and Vitamin E
• Both Enriched Bleached 15% Protein White (industrial) 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 Bleached 15% Protein White (industrial) Wheat Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.9 times more Iron than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 5.7 times more Copper, 2 times more Magnesium, 2.2 times more Manganese, 5.4 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium and 2.7 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Potassium
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 5 times more Carbohydrate and 1.2 times more Protein than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 22.2 times more Fat, 15.9 times more Saturated Fat, 30.1 times more Omega 6 and 2.7 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.