Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 138g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Enriched Bleached 15% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Enriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	74.2% 97g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	1.75% 1.27g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	25% 9.54g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	47.3% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	4.8% 0.062mg	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	51% 204μg	58.7% 235μg	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	1.34% 1.2mg	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	149% 22.4mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	6% 60mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	30% 0.27mg	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	41% 3.26mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	34% 0.79mg	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	142% 992mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	70.6% 39μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.3 times more Vitamin B5, 11.1 times more Vitamin B6 and 324.7 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 11.2 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Enriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 5.8 times more Copper, 2.1 times more Magnesium, 2.3 times more Manganese, 5.6 times more Phosphorus, 4.4 times more Potassium, 1.8 times more Selenium and 2.8 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.1 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 22 times more Fat, 11.9 times more Saturated Fat, 29.3 times more Omega 6 and 2.9 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Enriched Bleached 15% Protein White (industrial) Wheat Flour contains 4.7 times more Carbohydrate and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Enriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.