Comparing Nutrients in 300 calories Enriched Bleached 9% Protein White Wheat Flour VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Enriched Bleached 9% Protein White Wheat Flour: 81.7g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Enriched Bleached 9% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 9% Protein White Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Enriched Bleached 9% Protein White Wheat Flour or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enriched Bleached 9% Protein 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	1.2% 1.17g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	48.6% 63.2g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	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	% 0.21g	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	13% 7.27g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein 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	50% 0.6mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	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	34.7% 139μg	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	0.27% 0.041mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.25μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.63% 16.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	51.7% 4.14mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	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	9.93% 69.5mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.021% 0.78g	3700g per day for Men 19-50 years

Enriched Bleached 9% Protein White Wheat Flour VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Bleached 9% Protein White Wheat Flour or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Enriched Bleached 9% Protein White Wheat Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have 3.7 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 23 times more Vitamin B5, 13.3 times more Vitamin B6 and 450.4 times more Vitamin E than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin E
• Both Enriched Bleached 9% 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 9% Protein White Wheat Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Enriched Bleached 9% Protein White Wheat Flour have 1.9 times more Iron than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 6.8 times more Copper, 3.9 times more Magnesium, 2.1 times more Manganese, 8.3 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 3.4 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour lack sufficient amounts of Magnesium and Potassium
• Both Enriched Bleached 9% 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 9% Protein White Wheat Flour have 5.4 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 22.2 times more Fat, 12.9 times more Saturated Fat, 36.3 times more Omega 6 and 1.4 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Bleached 9% Protein White Wheat Flour provide inadequate amounts of Omega 6
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.