Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	40% 1155kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	116% 151g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	0.74% 0.54g	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	58% 22g	14% 5.36g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	73.2% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	6.7% 0.087mg	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	118% 470μg	91% 363μg	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	3.1% 2.78mg	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	345% 51.8mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	31.8% 0.29mg	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	94% 7.54mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	166% 74.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	327% 2292mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, bleached:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.1 times more Vitamin B5, 18.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 435 times more Vitamin E and 9 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 7.4 times more Vitamin B1 and 2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Wheat flour, white, all-purpose, enriched, bleached:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Calcium, 12.7 times more Copper, 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 Wheat flour, white, all-purpose, enriched, bleached.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 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 Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached 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 Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.