Comparing Nutrients in 300 calories Sunflower SeedsVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Weight per 300 calories

Sunflower Seeds

51.4g

Unenriched Bleached 9% Protein White (industrial) Wheat Flour

81.7g

Sunflower Seeds have 1.6 times more energy per 100g than Unenriched Bleached 9% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Unenriched Bleached 9% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Unenriched Bleached 9% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Unenriched Bleached 9% Protein White (industrial) Wheat Flour

10%

86%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.3%26.4g

Fat

1.2%1.17g

26.4 gvs1.17 g

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

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7.15%2.3g

Saturated Fat

0.87%0.28g

2.3 gvs0.28 g

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

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1.93%0.031g

Omega 3

0.87%0.014g

0.031 gvs0.014 g

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

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69.7%12g

Omega 6

2.8%0.48g

12 gvs0.48 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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7.9%10.3g

Carbohydrate

48.6%63.2g

10.3 gvs63.2 g

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

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1.86%1.35g

Sugars

0.61%0.44g

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

1.35 gvs0.44 g

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

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Fructose

0.034%0.025g

≤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]

NA gvs0.025 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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%1.3g

Sucrose

%0.21g

1.3 gvs0.21 g

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

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11.6%4.4g

Fiber

5.16%1.96g

4.4 gvs1.96 g

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

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19%10.7g

Protein

13%7.27g

10.7 gvs7.27 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

63.4%0.76mg

Vitamin B1

13.2%0.16mg

Thiamine

0.76 mgvs0.16 mg

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

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14%0.18mg

Vitamin B2

4.53%0.059mg

Riboflavin

0.18 mgvs0.059 mg

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

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26.8%4.3mg

Vitamin B3

6.12%0.98mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.98 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

3.06%0.15mg

Pantothenic acid

0.58 mgvs0.15 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

2.33%0.03mg

Pyridoxine

0.69 mgvs0.03 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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29%117μg

Vitamin B9

6.34%25.3μg

Folates and Folic Acid

117 μgvs25.3 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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0.8%0.72mg

Vitamin C

0%0mg

Ascorbic acid

0.72 mgvs0 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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120%18mg

Vitamin E

0.27%0.041mg

Tocopherols and Tocotrienols

18 mgvs0.041 mg

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

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0%0μg

Vitamin K

0.2%0.25μg

Phytomenadione or phylloquinone

0 μgvs0.25 μg

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

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Minerals

Sunflower Seedsvs Unenriched Bleached 9% Protein White (industrial) Wheat Flour

4%40mg

Calcium

1.63%16.3mg

40 mgvs16.3 mg

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

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103%0.92mg

Copper

15%0.13mg

0.92 mgvs0.13 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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33.7%2.7mg

Iron

13%1.03mg

2.7 mgvs1.03 mg

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

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39.8%167mg

Magnesium

3.9%16.3mg

167 mgvs16.3 mg

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

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43.6%1mg

Manganese

22.3%0.51mg

1 mgvs0.51 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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48.4%339mg

Phosphorus

9.93%69.5mg

339 mgvs69.5 mg

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

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9.75%331mg

Potassium

3.15%107mg

331 mgvs107 mg

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

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49.5%27.2μg

Selenium

17%9.3μg

27.2 μgvs9.3 μg

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

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0.31%4.62mg

Sodium

0.11%1.63mg

4.62 mgvs1.63 mg

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

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23.3%2.57mg

Zinc

7%0.77mg

2.57 mgvs0.77 mg

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

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0.066%2.43g

Water

0.26%9.7g

2.43 gvs9.7 g

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

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Lets compare vitamin content per 300 calories of Sunflower Seeds vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

Dried Sunflower Seed Kernels have 4.8 times more Vitamin B1, 3.1 times more Vitamin B2, 4.4 times more Vitamin B3, 3.8 times more Vitamin B5, 22.8 times more Vitamin B6, 4.6 times more Vitamin B9 and 442 times more Vitamin E than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Dried Sunflower Seed Kernels as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Unenriched Bleached 9% Protein White (industrial) Wheat Flour:

Dried Sunflower Seed Kernels have 2.5 times more Calcium, 6.9 times more Copper, 2.6 times more Iron, 10.2 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 3.1 times more Potassium, 2.9 times more Selenium and 3.3 times more Zinc than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 22.6 times more Fat, 8.2 times more Saturated Fat, 24.8 times more Omega 6, 2.3 times more Fiber and 1.5 times more Protein than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 9% Protein White (industrial) Wheat Flour contains 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Unenriched Bleached 9% Protein White (industrial) Wheat Flour have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsUnenriched Bleached 9% Protein White (industrial) Wheat FlourVS Roasted Sunflower SeedsSunflower SeedsVS Enriched Bleached 10% Protein White (industrial) Wheat FlourUnenriched Bleached 9% Protein White (industrial) Wheat FlourVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Unenriched Bleached 9% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: