Comparing Nutrients in 100 calories Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Sunflower Seeds

Weight per 100 calories

Enriched Bleached 13% Protein White (industrial) Wheat Flour

27.6g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Enriched Bleached 13% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 13% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 100 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g

Fat

9.1%8.8g

0.38 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.052g

Saturated Fat

2.4%0.76g

0.052 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.29%0.005g

Omega 3

0.64%0.01g

0.005 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.1%0.18g

Omega 6

23.2%3.95g

0.18 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.3%20g

Carbohydrate

2.63%3.42g

20 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.42%0.3g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.3 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.011%0.008g

Fructose

≤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]

0.008 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.008g

Glucose

0.008 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.044g

Sucrose

%0.43g

0.044 gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.74%0.66g

Fiber

3.88%1.47g

0.66 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.45%3.6g

Protein

6.35%3.56g

3.6 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg

Vitamin B1

21%0.25mg

Thiamine

0.2 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.46%0.12mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.12 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.3%1.64mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.13%0.11mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.11 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.96%0.012mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.012 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.7%47μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

47 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.092%0.014mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.014 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.069%0.083μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.083 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched Bleached 13% Protein White (industrial) Wheat Flourvs Sunflower Seeds

0.66%6.63mg

Calcium

1.34%13.4mg

6.63 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.74%0.052mg

Copper

34.2%0.31mg

0.052 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17.5%1.4mg

Iron

11.2%0.9mg

1.4 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.3%9.67mg

Magnesium

13.3%55.7mg

9.67 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7.5%0.17mg

Manganese

14.5%0.33mg

0.17 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.7%33mg

Phosphorus

16%113mg

33 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.04%35.4mg

Potassium

3.25%110mg

35.4 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.24μg

Selenium

16.5%9.08μg

7.24 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.037%0.55mg

Sodium

0.1%1.54mg

0.55 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4%0.44mg

Zinc

7.8%0.86mg

0.44 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.54g

Water

0.022%0.81g

3.54 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Sunflower Seeds:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2 times more Vitamin B2 and 1.2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B5, 18.5 times more Vitamin B6 and 436 times more Vitamin E than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Sunflower Seeds:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 1.6 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Calcium, 6 times more Copper, 5.8 times more Magnesium, 1.9 times more Manganese, 3.4 times more Phosphorus, 3.1 times more Potassium, 1.3 times more Selenium and 1.9 times more Zinc than Enriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 100 calories:

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 5.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 23.1 times more Fat, 14.6 times more Saturated Fat, 21.5 times more Omega 6 and 2.2 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourSunflower SeedsVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Enriched Bleached 13% Protein White (industrial) Wheat FlourVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: