Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	28.4% 825kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	2.1% 2.03g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	4.88% 0.83g	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	84.3% 110g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	1.06% 0.77g	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	0.059% 0.043g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 0.37g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Unenriched Bleached 9% Protein White (industrial) 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	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	4.03% 0.052mg	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	11% 44μg	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	0.47% 0.071mg	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	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	26% 0.23mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	38.7% 0.89mg	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	234% 1637mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	29.4% 16μg	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	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.45% 16.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Unenriched Bleached 9% Protein White (industrial) Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 5 ounces of Roasted Sunflower Seeds have 3.4 times more Vitamin B2, 5.9 times more Vitamin B3, 37.6 times more Vitamin B5, 21.7 times more Vitamin B6, 7.6 times more Vitamin B9, 522 times more Vitamin E and 9 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

• 5 ounces of Roasted Sunflower Seeds have 3.5 times more Calcium, 11.1 times more Copper, 3 times more Iron, 6.5 times more Magnesium, 3.4 times more Manganese, 13.6 times more Phosphorus, 6.5 times more Potassium, 7 times more Selenium and 5.6 times more Zinc than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 34.8 times more Fat, 15.4 times more Saturated Fat, 4.1 times more Omega 3, 56 times more Omega 6, 5.1 times more Sugars, 4.6 times more Fiber and 2.2 times more Protein than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• While 5 oz of Unenriched Bleached 9% Protein White (industrial) Wheat Flour contain 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Unenriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3