Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

82.6g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

13%

83%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Unenriched Bleached 11.5% 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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26.5%25.7g

Fat

1.24%1.2g

25.7 gvs1.2 g

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

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8.4%2.7g

Saturated Fat

0.69%0.22g

2.7 gvs0.22 g

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

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2.22%0.036g

Omega 3

0.88%0.014g

0.036 gvs0.014 g

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

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99%17g

Omega 6

3.56%0.61g

17 gvs0.61 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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9.54%12.4g

Carbohydrate

47%61g

12.4 gvs61 g

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

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1.94%1.4g

Sugars

1.28%0.93g

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

1.4 gvs0.93 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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Sucrose

%0.12g

NA gvs0.12 g

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

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15%5.72g

Fiber

5.2%2g

5.72 gvs2 g

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

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17.8%9.96g

Protein

17%9.5g

9.96 gvs9.5 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

Roasted Sunflower Seedsvs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 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

4.55%0.055mg

Vitamin B1

13.4%0.16mg

Thiamine

0.055 mgvs0.16 mg

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

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9.75%0.13mg

Vitamin B2

4.58%0.06mg

Riboflavin

0.13 mgvs0.06 mg

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

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22.7%3.63mg

Vitamin B3

6.2%0.99mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs0.99 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

72.6%3.63mg

Vitamin B5

6.7%0.33mg

Pantothenic acid

3.63 mgvs0.33 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

32%0.41mg

Vitamin B6

2.03%0.026mg

Pyridoxine

0.41 mgvs0.026 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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30.5%122μg

Vitamin B9

6.4%25.6μg

Folates and Folic Acid

122 μgvs25.6 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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89.7%13.5mg

Vitamin E

0.28%0.041mg

Tocopherols and Tocotrienols

13.5 mgvs0.041 mg

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

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1.16%1.4μg

Vitamin K

0.21%0.25μg

Phytomenadione or phylloquinone

1.4 μgvs0.25 μg

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

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Minerals

Roasted Sunflower Seedsvs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

3.6%36mg

Calcium

1.65%16.5mg

36 mgvs16.5 mg

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

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105%0.94mg

Copper

14.8%0.13mg

0.94 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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24.5%1.96mg

Iron

13%1.04mg

1.96 mgvs1.04 mg

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

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16%66.5mg

Magnesium

5.9%24.8mg

66.5 mgvs24.8 mg

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

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47.3%1.1mg

Manganese

24.4%0.56mg

1.1 mgvs0.56 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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85%595mg

Phosphorus

13.2%93mg

595 mgvs93 mg

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

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13%438mg

Potassium

3.35%114mg

438 mgvs114 mg

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

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74.3%41μg

Selenium

41.3%22.7μg

41 μgvs22.7 μg

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

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0.1%1.55mg

Sodium

0.11%1.65mg

1.55 mgvs1.65 mg

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

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24.8%2.73mg

Zinc

6.3%0.69mg

2.73 mgvs0.69 mg

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

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0.017%0.62g

Water

0.28%10.5g

0.62 gvs10.5 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 Roasted Sunflower Seeds vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 10.8 times more Vitamin B5, 15.7 times more Vitamin B6, 4.8 times more Vitamin B9 and 325.6 times more Vitamin E than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 2.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unenriched Bleached 11.5% 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 Roasted Sunflower Seeds vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:

Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Calcium, 7.1 times more Copper, 1.9 times more Iron, 2.7 times more Magnesium, 1.9 times more Manganese, 6.4 times more Phosphorus, 3.8 times more Potassium, 1.8 times more Selenium and 3.9 times more Zinc than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 21.4 times more Fat, 12.1 times more Saturated Fat, 27.9 times more Omega 6 and 2.9 times more Fiber than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
While Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 4.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsUnenriched Bleached 11.5% Protein White (industrial) Wheat FlourVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourUnenriched Bleached 11.5% Protein White (industrial) Wheat FlourVS Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: