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

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Soft Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	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	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	35% 45.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	55.4% 21g	38g per day for Men 19-50 years
Protein	34% 19g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Whole Soft 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	49% 0.59mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	14% 55.6μg	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	7% 1.05mg	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 Soft Wheat Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	92% 7.36mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	179% 4.13mg	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	92% 641mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Oil Roasted Sunflower Seeds per 7 oz

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

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

• 7 ounces of Whole Soft Wheat Flour have 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 6.9 times more Vitamin B5, 4.1 times more Vitamin B6, 8.4 times more Vitamin B9, 68.5 times more Vitamin E and 1.6 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Whole Soft Wheat Flour have insufficient amounts of Vitamin K
• Both Soft Wheat Whole Grain Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Whole Soft Wheat Flour have 1.6 times more Manganese than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 3.8 times more Copper, 3.5 times more Phosphorus, 6.2 times more Selenium and 1.8 times more Zinc than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Oil Roasted Sunflower Seeds contain similar levels of Iron, Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Soft Wheat Flour have 3.3 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 26.3 times more Fat, 16.4 times more Saturated Fat, 3 times more Sugars and 2.1 times more Protein than Soft Wheat Whole Grain Flour.