Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Enriched Unbleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	40% 1155kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	9.67% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	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	1.34% 0.97g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	58% 22g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	34.4% 19.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Enriched Unbleached 10% 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	17.5% 0.21mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	5.65% 0.073mg	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	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	5.03% 0.75mg	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 Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	14% 139mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	41.5% 0.37mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	70.6% 1.62mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	52.7% 29μg	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	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 7 ounces of Roasted Sunflower Seeds have 28.4 times more Vitamin B5, 21.7 times more Vitamin B6, 1.4 times more Vitamin B9, 68.7 times more Vitamin E and 9 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 6.9 times more Vitamin B1 and 1.8 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 7 ounces of Roasted Sunflower Seeds have 3.5 times more Calcium, 9.7 times more Copper, 5.2 times more Magnesium, 2.6 times more Manganese, 10.8 times more Phosphorus, 5.7 times more Potassium, 5.4 times more Selenium and 5.2 times more Zinc than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 1.3 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 33.6 times more Fat, 17.3 times more Saturated Fat, 4.1 times more Omega 3, 39.6 times more Omega 6, 5.6 times more Sugars, 4.6 times more Fiber and 2 times more Protein than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3