Comparing Nutrients in 300 calories Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Sunflower Seeds

Weight per 300 calories

Enriched Bleached 10% Protein White (industrial) Wheat Flour

82g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Enriched Bleached 10% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 10% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Enriched Bleached 10% Protein White (industrial) Wheat Flour or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 10% Protein White (industrial) Wheat Flour

11%

85%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Sunflower Seeds

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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1.25%1.2g

Fat

27.3%26.4g

1.2 gvs26.4 g

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

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0.77%0.25g

Saturated Fat

7.15%2.3g

0.25 gvs2.3 g

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

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0.87%0.014g

Omega 3

1.93%0.031g

0.014 gvs0.031 g

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

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4%0.68g

Omega 6

69.7%12g

0.68 gvs12 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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48%62.5g

Carbohydrate

7.9%10.3g

62.5 gvs10.3 g

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

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0.55%0.4g

Sugars

1.86%1.35g

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

0.4 gvs1.35 g

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

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0.034%0.025g

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]

0.025 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%0.16g

Sucrose

%1.3g

0.16 gvs1.3 g

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

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5.18%1.97g

Fiber

11.6%4.4g

1.97 gvs4.4 g

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

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14.2%7.96g

Protein

19%10.7g

7.96 gvs10.7 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 10% Protein White (industrial) Wheat Flourvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

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

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50.3%0.6mg

Vitamin B1

63.4%0.76mg

Thiamine

0.6 mgvs0.76 mg

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

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28%0.36mg

Vitamin B2

14%0.18mg

Riboflavin

0.36 mgvs0.18 mg

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

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30.5%4.88mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

4.88 mgvs4.3 mg

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

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4.07%0.2mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.2 mgvs0.58 mg

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

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2.33%0.03mg

Vitamin B6

53%0.69mg

Pyridoxine

0.03 mgvs0.69 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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35%139μg

Vitamin B9

29%117μg

Folates and Folic Acid

139 μgvs117 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

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 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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0.27%0.041mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.041 mgvs18 mg

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

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0.2%0.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.25 μgvs0 μg

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

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Minerals

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Sunflower Seeds

1.64%16.4mg

Calcium

4%40mg

16.4 mgvs40 mg

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

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17%0.15mg

Copper

103%0.92mg

0.15 mgvs0.92 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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52%4.15mg

Iron

33.7%2.7mg

4.15 mgvs2.7 mg

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

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4.88%20.5mg

Magnesium

39.8%167mg

20.5 mgvs167 mg

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

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29%0.67mg

Manganese

43.6%1mg

0.67 mgvs1 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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12.5%87.7mg

Phosphorus

48.4%339mg

87.7 mgvs339 mg

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

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3.6%122mg

Potassium

9.75%331mg

122 mgvs331 mg

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

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21.8%12μg

Selenium

49.5%27.2μg

12 μgvs27.2 μg

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

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0.11%1.64mg

Sodium

0.31%4.62mg

1.64 mgvs4.62 mg

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

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7.6%0.84mg

Zinc

23.3%2.57mg

0.84 mgvs2.57 mg

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

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0.27%9.84g

Water

0.066%2.43g

9.84 gvs2.43 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 Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Sunflower Seeds:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 2.9 times more Vitamin B5, 22.8 times more Vitamin B6 and 440.8 times more Vitamin E than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Enriched Bleached 10% 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 300 kcal.

Comparing minerals per 300 calories for Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Sunflower Seeds:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 1.5 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 6 times more Copper, 8.1 times more Magnesium, 1.5 times more Manganese, 3.9 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Selenium and 3.1 times more Zinc than Enriched Bleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 21.8 times more Fat, 9.2 times more Saturated Fat, 17.4 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Unenriched Bleached 10% Protein White (industrial) Wheat FlourSunflower SeedsVS Unenriched Bleached 10% Protein White (industrial) Wheat FlourEnriched Bleached 10% Protein White (industrial) Wheat FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

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Comparing Nutrients in 300 calories Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Bleached 10% Protein White (industrial) Wheat Flour or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: