Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Wheat flour, white, all-purpose, enriched, bleached: 137g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Wheat flour, white, all-purpose, enriched, bleached. It has very high energy density when compared to other foods. Wheat flour, white, all-purpose, enriched, bleached having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	80.6% 105g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	0.51% 0.37g	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% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	9.76% 3.7g	38g per day for Men 19-50 years
Protein	30.3% 17g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	4.65% 0.06mg	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	49.4% 198μg	63% 251μg	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	1.03% 0.93mg	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	205% 30.7mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	22% 0.2mg	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	45% 3.6mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	40.7% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 51.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 962mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	84.7% 46.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.44% 16.4g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Oil Roasted Sunflower Seeds have 9.7 times more Vitamin B5, 11.1 times more Vitamin B6 and 372.3 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B6 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Oil Roasted Sunflower Seeds have 7.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 6.5 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Selenium and 4.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 1.8 times more Iron than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Magnesium, Potassium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 32.2 times more Fat, 28 times more Saturated Fat, 53.8 times more Omega 6 and 2.4 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 5.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in 500 calories.