Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Roasted Sunflower Seeds

Weight per 300 calories

Whole Soft Wheat Flour

90g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more energy per unit of mass than Soft Wheat Whole Grain Flour, which is very high in comparison to other foods. Whole Soft Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Whole Soft Wheat Flourvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Cereals rich in Energy

1.8%1.76g

Fat

26.5%25.7g

1.76 gvs25.7 g

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

Find Cereals rich in Fat

1.2%0.39g

Saturated Fat

8.4%2.7g

0.39 gvs2.7 g

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

Find Cereals rich in Saturated Fat

Omega 3

2.22%0.036g

NA gvs0.036 g

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

Find Cereals rich in Omega 3

Omega 6

99%17g

NA gvs17 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

51.8%67.3g

Carbohydrate

9.54%12.4g

67.3 gvs12.4 g

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

Find Cereals rich in Carbohydrate

1.27%0.92g

Sugars

1.94%1.4g

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

0.92 gvs1.4 g

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

Find Cereals rich in Sugars

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]

NA gvsNA g

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

Find Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Cereals rich in Glucose

Sucrose

NA gvsNA g

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

Find Cereals rich in Sucrose

31%12g

Fiber

15%5.72g

12 gvs5.72 g

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

Find Cereals rich in Fiber

15.5%8.7g

Protein

17.8%9.96g

8.7 gvs9.96 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Whole Soft Wheat Flourvs Roasted Sunflower Seeds

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 Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

22.4%0.27mg

Vitamin B1

4.55%0.055mg

Thiamine

0.27 mgvs0.055 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

13%0.17mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.17 mgvs0.13 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

30%4.83mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

4.83 mgvs3.63 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

18.3%0.91mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

0.91 mgvs3.63 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

13.3%0.17mg

Vitamin B6

32%0.41mg

Pyridoxine

0.17 mgvs0.41 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

6.33%25.3μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

25.3 μgvs122 μg

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

Find Cereals rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

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 .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

3.2%0.48mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.48 mgvs13.5 mg

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

Find Cereals rich in Vitamin E

1.43%1.7μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

1.7 μgvs1.4 μg

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

Find Cereals rich in Vitamin K

Minerals

Whole Soft Wheat Flourvs Roasted Sunflower Seeds

3%30mg

Calcium

3.6%36mg

30 mgvs36 mg

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

Find Cereals rich in Calcium

47.7%0.43mg

Copper

105%0.94mg

0.43 mgvs0.94 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

42%3.35mg

Iron

24.5%1.96mg

3.35 mgvs1.96 mg

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

Find Cereals rich in Iron

25%106mg

Magnesium

16%66.5mg

106 mgvs66.5 mg

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

Find Cereals rich in Magnesium

134%3.07mg

Manganese

47.3%1.1mg

3.07 mgvs1.1 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

41.7%292mg

Phosphorus

85%595mg

292 mgvs595 mg

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

Find Cereals rich in Phosphorus

10.5%356mg

Potassium

13%438mg

356 mgvs438 mg

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

Find Cereals rich in Potassium

21%11.5μg

Selenium

74.3%41μg

11.5 μgvs41 μg

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

Find Cereals rich in Selenium

0.18%2.7mg

Sodium

0.1%1.55mg

2.7 mgvs1.55 mg

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

Find Cereals rich in Sodium

24.3%2.67mg

Zinc

24.8%2.73mg

2.67 mgvs2.73 mg

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

Find Cereals rich in Zinc

0.3%11.2g

Water

0.017%0.62g

11.2 gvs0.62 g

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

Find Cereals rich in Water

Lets compare vitamin content per 300 calories of Whole Soft Wheat Flour vs Roasted Sunflower Seeds:

Soft Wheat Whole Grain Flour has 4.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B5, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 28.1 times more Vitamin E than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Whole Soft Wheat Flour vs Roasted Sunflower Seeds:

Soft Wheat Whole Grain Flour has 1.7 times more Iron, 1.6 times more Magnesium and 2.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 2 times more Phosphorus and 3.6 times more Selenium than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soft Wheat Whole Grain Flour has 5.4 times more Carbohydrate and 2.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.6 times more Fat and 6.9 times more Saturated Fat than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
Both Soft Wheat Whole Grain Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Soft Wheat FlourVS Refined Sorghum FlourRoasted Sunflower SeedsVS Refined Sorghum FlourWhole Soft Wheat FlourVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: