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

Weight per 500 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 138g
• Oil Roasted Sunflower Seeds: 84.5g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 97g	15% 19.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.62% 2.63g	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	0.057% 0.041g	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	% 0.041g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 2g	g per day for Men 19-50 years
Fiber	8.72% 3.3g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	38% 21g	30.3% 17g	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	84.7% 1mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.61mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	51.5% 0.67mg	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	58.7% 235μg	49.4% 198μg	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	1.03% 0.93mg	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	0.46% 0.069mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	2.2% 2.6μg	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	2.35% 23.5mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	169% 1.52mg	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	87.4% 7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	76.4% 1.76mg	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	25.3% 177mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	70.6% 39μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.035% 1.3g	3700g per day for Men 19-50 years

Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 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 500 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 500 calories.
• 500 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 500 calories.

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

• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have 1.9 times more Iron than Oil Roasted Sunflower Seeds.
• While 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.