Comparing Nutrients in 500 calories Sunflower SeedsVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Weight per 500 calories

Sunflower Seeds

85.6g

Unenriched Bleached 9% Protein White (industrial) Wheat Flour

136g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

2%1.95g

44 gvs1.95 g

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

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12%3.8g

Saturated Fat

1.45%0.46g

3.8 gvs0.46 g

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

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3.2%0.051g

Omega 3

1.45%0.023g

0.051 gvs0.023 g

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

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116%19.7g

Omega 6

4.7%0.8g

19.7 gvs0.8 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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13%17g

Carbohydrate

81%105g

17 gvs105 g

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

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3.1%2.24g

Sugars

1%0.74g

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

2.24 gvs0.74 g

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

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Fructose

0.056%0.041g

≤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 gvs0.041 g

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

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Glucose

%0.041g

NA gvs0.041 g

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

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%2.14g

Sucrose

%0.35g

2.14 gvs0.35 g

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

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19.4%7.36g

Fiber

8.6%3.27g

7.36 gvs3.27 g

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

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31.8%17.8g

Protein

21.6%12g

17.8 gvs12 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

0.29%2.57μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.57 μgvs0 μg

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

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106%1.27mg

Vitamin B1

22%0.26mg

Thiamine

1.27 mgvs0.26 mg

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

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23.4%0.3mg

Vitamin B2

7.55%0.098mg

Riboflavin

0.3 mgvs0.098 mg

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

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44.6%7.14mg

Vitamin B3

10.2%1.63mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs1.63 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

19.3%0.97mg

Vitamin B5

5.1%0.25mg

Pantothenic acid

0.97 mgvs0.25 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

88.6%1.15mg

Vitamin B6

3.88%0.05mg

Pyridoxine

1.15 mgvs0.05 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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48.6%194μg

Vitamin B9

10.6%42.2μg

Folates and Folic Acid

194 μgvs42.2 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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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 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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201%30mg

Vitamin E

0.45%0.068mg

Tocopherols and Tocotrienols

30 mgvs0.068 mg

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

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0%0μg

Vitamin K

0.34%0.41μg

Phytomenadione or phylloquinone

0 μgvs0.41 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

6.68%66.8mg

Calcium

2.72%27.2mg

66.8 mgvs27.2 mg

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

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171%1.54mg

Copper

25%0.22mg

1.54 mgvs0.22 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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56%4.5mg

Iron

21.5%1.7mg

4.5 mgvs1.7 mg

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

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66.3%278mg

Magnesium

6.5%27.2mg

278 mgvs27.2 mg

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

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72.6%1.67mg

Manganese

37%0.86mg

1.67 mgvs0.86 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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80.7%565mg

Phosphorus

16.5%116mg

565 mgvs116 mg

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

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16.2%552mg

Potassium

5.25%178mg

552 mgvs178 mg

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

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82.5%45.4μg

Selenium

28.2%15.5μg

45.4 μgvs15.5 μg

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

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0.51%7.7mg

Sodium

0.18%2.72mg

7.7 mgvs2.72 mg

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

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39%4.3mg

Zinc

11.6%1.3mg

4.3 mgvs1.3 mg

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

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0.11%4.05g

Water

0.44%16g

4.05 gvs16 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Sunflower SeedsVS Unenriched Bleached 9% Protein White (industrial) Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Unenriched Bleached 9% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: