Comparing Nutrients in 5 ounces Sunflower Seeds VS Whole Wheat Flour

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Whole Wheat Flour	Recommended Dietary Allowance
Energy	28.5% 828kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	78.5% 102g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0.8% 0.58g	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	0.098% 0.071g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.51g	g per day for Men 19-50 years
Fiber	32% 12g	40% 15g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	44.4% 0.58mg	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	80.4% 322μg	15.6% 62.4μg	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	2.2% 2mg	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	332% 50mg	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	11% 111mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	64.6% 0.58mg	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	93% 7.44mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	251% 5.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 83μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 936mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	159% 87.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.41% 15.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Whole Wheat Flour:

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.3 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 49.5 times more Vitamin E than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Whole Wheat Flour:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 4.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 2.1 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Whole-grain Wheat Flour have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 20.6 times more Fat, 10.4 times more Saturated Fat, 21.1 times more Omega 6, 6.4 times more Sugars and 1.6 times more Protein than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Whole-grain Wheat Flour have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.