Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Enriched White Wheat Flour for Cake

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Enriched White Wheat Flour for Cake	9%	2%	89%

Macro Nutrients

	Roasted Sunflower Seeds	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Energy	40% 1155kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.79% 0.25g	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	4.17% 0.71g	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	119% 155g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	0.85% 0.62g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Enriched White Wheat Flour for Cake	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	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.04% 0.065mg	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	92% 369μg	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	0.26% 0.04mg	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	Enriched White Wheat Flour for Cake	Recommended Dietary Allowance
Calcium	14% 139mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	30.6% 0.28mg	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	182% 14.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	54.7% 1.26mg	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	327% 2292mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	17.7% 9.72μg	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	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Enriched White Wheat Flour for Cake per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Enriched White Wheat Flour for Cake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Enriched White Wheat Flour for Cake:

• 7 ounces of Roasted Sunflower Seeds have 15.4 times more Vitamin B5, 24.4 times more Vitamin B6, 1.3 times more Vitamin B9, 1305 times more Vitamin E and 9 times more Vitamin K than Enriched White Wheat Flour for Cake.
• While 7 oz of Enriched Cake White Wheat Flour contain 8.4 times more Vitamin B1 and 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Enriched White Wheat Flour for Cake provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Cake White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Enriched White Wheat Flour for Cake:

• 7 ounces of Roasted Sunflower Seeds have 5 times more Calcium, 13.2 times more Copper, 8.1 times more Magnesium, 3.3 times more Manganese, 13.6 times more Phosphorus, 8.1 times more Potassium, 16.2 times more Selenium and 8.5 times more Zinc than Enriched White Wheat Flour for Cake.
• While 7 oz of Enriched Cake White Wheat Flour contain 1.9 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 57.9 times more Fat, 41.1 times more Saturated Fat, 3.1 times more Omega 3, 91.8 times more Omega 6, 8.8 times more Sugars, 6.5 times more Fiber and 2.4 times more Protein than Enriched White Wheat Flour for Cake.
• While 7 oz of Enriched Cake White Wheat Flour contain 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Enriched White Wheat Flour for Cake provide inadequate amounts of Omega 3