Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Sunflower Seed Flour	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	16% 462kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	9.17% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	NA	7.25% 5.26g	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	3.17% 2.3g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	122% 68g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	6.54% 0.085mg	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	78.7% 315μg	32.2% 129μg	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	2.05% 1.84mg	0.16% 0.14mg	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	NA	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16% 162mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	27% 0.24mg	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	117% 9.4mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	74.6% 1.7mg	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	140% 977mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	6.25% 213mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Wheat Reduced-calorie Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Wheat Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Wheat Reduced-calorie Bread:

• 5 ounces of Sunflower Seed Flour have 9.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 12.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Wheat Reduced-calorie Bread.
• Both Partially Defatted Sunflower Seed Flour as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Wheat Reduced-calorie Bread:

• 5 ounces of Sunflower Seed Flour have 10 times more Copper, 2.3 times more Iron, 8 times more Magnesium, 1.6 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Selenium and 3.7 times more Zinc than Wheat Reduced-calorie Bread.
• While 5 oz of Wheat Reduced-calorie Bread contain 1.4 times more Calcium, 2.2 times more Potassium and 110.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 1.5 times more Energy and 3.6 times more Protein than Wheat Reduced-calorie Bread.
• While 5 oz of Wheat Reduced-calorie Bread contain 1.8 times more Fat, 6.1 times more Saturated Fat, 44 times more Omega 3, 1.3 times more Omega 6 and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Wheat Reduced-calorie Bread offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3