Comparing Nutrients in 7 ounces Whole Wheat Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Wheat Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.3% 675kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	37% 12g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	31.4% 41g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	60% 23g	38g per day for Men 19-50 years
Protein	47% 26.2g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Wheat Flour versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Whole Wheat Flour have 1.5 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B2, 11.7 times more Vitamin B5, 2 times more Vitamin B6 and 5.4 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• Both Whole-grain Wheat Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Whole Wheat Flour have 1.9 times more Manganese than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 4.5 times more Copper, 1.9 times more Iron, 3.2 times more Phosphorus, 1.4 times more Potassium and 2 times more Zinc than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Toasted Sunflower Seeds contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Flour have 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 22.7 times more Fat, 13.8 times more Saturated Fat, 34.2 times more Omega 6 and 1.3 times more Protein than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per seven ounces.