Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Energy	40.5% 1175kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	116% 151g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	14% 5.36g	38g per day for Men 19-50 years
Protein	71% 40g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	53% 0.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	13% 51.6μg	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	2.43% 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	481% 72mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wheat Flour	Recommended Dietary Allowance
Calcium	17.3% 173mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	59% 1.35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	188% 84.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	323% 2260mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Wheat Flour:

• Oil Roasted Sunflower Seed Kernels have 2.7 times more Vitamin B1, 7 times more Vitamin B2, 3.3 times more Vitamin B3, 15.8 times more Vitamin B5, 18 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 605.5 times more Vitamin E and 10.3 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Oil Roasted Sunflower Seed Kernels as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Wheat Flour:

• Oil Roasted Sunflower Seed Kernels have 5.8 times more Calcium, 12.5 times more Copper, 3.7 times more Iron, 5.8 times more Magnesium, 3 times more Manganese, 10.5 times more Phosphorus, 4.5 times more Potassium, 2.3 times more Selenium and 7.4 times more Zinc than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 52.3 times more Fat, 45.6 times more Saturated Fat, 3.7 times more Omega 3, 87.5 times more Omega 6, 11.5 times more Sugars, 3.9 times more Fiber and 1.9 times more Protein than Unenriched All-purpose White Wheat Flour.
• While Unenriched All-purpose White Wheat Flour contains 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.