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

Weight per 500 calories

• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 138g
• Sunflower Seeds: 85.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	3.1% 2.24g	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	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	% 2.14g	g per day for Men 19-50 years
Fiber	8.72% 3.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	38% 21g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.65% 0.099mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	88.6% 1.15mg	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	10.7% 43μg	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	171% 1.54mg	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	21.8% 1.74mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	70.6% 39μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5, 18.5 times more Vitamin B6, 4.5 times more Vitamin B9 and 436 times more Vitamin E than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels contain 2.8 times more Calcium, 5.7 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 3.2 times more Phosphorus, 3.3 times more Potassium and 2.7 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 5.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.6 times more Fat, 10.2 times more Saturated Fat, 20.6 times more Omega 6 and 2.2 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.