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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 675kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	35% 45.4g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	8.5% 6.17g	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	0.14% 0.099g	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	% 0g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 4.7g	g per day for Men 19-50 years
Fiber	56% 21.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	47% 26.2g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Whole 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	83% 1mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	121% 1.57mg	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	22% 87.3μg	116% 464μg	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	2.43% 2.2mg	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	9.4% 1.4mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	398% 3.58mg	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	89.3% 7.14mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	179% 4.13mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 708mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Whole-grain Wheat Flour has 1.6 times more Vitamin B1 and 1.2 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B2, 11.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin C, 51.2 times more Vitamin E and 1.6 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Whole-grain Wheat Flour has 2 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 4.4 times more Copper, 3.2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Wheat Flour has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 20.5 times more Fat, 16.4 times more Saturated Fat, 31.3 times more Omega 6, 7.6 times more Sugars and 1.5 times more Protein than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 7 oz.
• Both Whole-grain Wheat Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.