Comparing Nutrients in 5 ounces Enriched Bleached 9% Protein White Wheat Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 520kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.03g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	6.1% 4.4g	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	0.059% 0.043g	0% 0g	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	% 0.043g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 3.36g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.44mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	86.4% 1.12mg	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	60.2% 241μg	83% 332μg	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	1.73% 1.56mg	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	0.47% 0.071mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	284% 2.56mg	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	89.7% 7.17mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	128% 2.95mg	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	17.2% 120mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Oil Roasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Enriched Bleached 9% Protein White Wheat Flour vs Oil Roasted Sunflower Seeds:

• 5 ounces of Enriched Bleached 9% Protein White Wheat Flour have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 37.1 times more Vitamin B5, 21.4 times more Vitamin B6, 1.4 times more Vitamin B9, 726.6 times more Vitamin E and 10.3 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 5 ounces of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enriched Bleached 9% Protein White Wheat Flour vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 4.4 times more Calcium, 10.9 times more Copper, 6.4 times more Magnesium, 3.3 times more Manganese, 13.4 times more Phosphorus, 3.7 times more Potassium, 6.9 times more Selenium and 5.5 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Oil Roasted Sunflower Seeds contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Bleached 9% Protein White Wheat Flour have 3.4 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 35.9 times more Fat, 20.8 times more Saturated Fat, 4.8 times more Omega 3, 58.5 times more Omega 6, 5.8 times more Sugars and 2.3 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 5 ounces of Enriched Bleached 9% Protein White Wheat Flour provide inadequate amounts of Omega 3