Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Energy	28.4% 825kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	83.2% 108g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	0.53% 0.38g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	49% 27.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	4.8% 0.062mg	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	84% 336μg	9.2% 37μg	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	247% 37mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	22.7% 0.2mg	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	67.3% 5.4mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	134% 60.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1637mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.46% 17g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B2, 5.6 times more Vitamin B3, 16.1 times more Vitamin B5, 18.3 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C, 435 times more Vitamin E and 9 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Unenriched All-purpose White Wheat Flour have similar amounts of Vitamin B1 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Calcium, 12.7 times more Copper, 3.2 times more Iron, 5.9 times more Magnesium, 3.1 times more Manganese, 10.7 times more Phosphorus, 7.9 times more Potassium, 2.3 times more Selenium and 7.6 times more Zinc than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 50.8 times more Fat, 33.7 times more Saturated Fat, 3.1 times more Omega 3, 83.8 times more Omega 6, 10.1 times more Sugars, 4.1 times more Fiber and 1.9 times more Protein than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.