Comparing Nutrients in 500 calories Whole Wheat Flour VS Sunflower Seeds

Weight per 500 calories

• Whole Wheat Flour: 147g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Whole-grain Wheat Flour, which is very high in comparison to other foods. Whole Wheat Flour having high energy density.

Which food has more nutrients per 500 calories - Whole Wheat Flour or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Whole Wheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	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	81.4% 106g	13% 17g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	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	0.1% 0.074g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	% 2.14g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Whole 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	61.5% 0.74mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	16% 64.7μg	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	6.96% 1.04mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	66% 5.3mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 86μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 525mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Wheat Flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6, 3 times more Vitamin B9 and 28.8 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Whole-grain 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 Whole Wheat Flour vs Sunflower Seeds:

• Whole-grain Wheat Flour has 3.6 times more Manganese and 2 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 2.6 times more Copper and 1.4 times more Magnesium than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Iron, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Wheat Flour has 2.1 times more Omega 3, 6.2 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12 times more Fat, 6 times more Saturated Fat and 12.3 times more Omega 6 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Whole-grain Wheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.