Comparing Nutrients in 500 calories Wheat flour, white, all-purpose, enriched, bleachedVS Sunflower Seeds

Weight per 500 calories

Wheat flour, white, all-purpose, enriched, bleached

137g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Wheat flour, white, all-purpose, enriched, bleached, which is very high in comparison to other foods. Wheat flour, white, all-purpose, enriched, bleached having high energy density.

Which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, bleached or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Wheat flour, white, all-purpose, enriched, bleached

12%

86%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Wheat flour, white, all-purpose, enriched, bleachedvs Sunflower Seeds

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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1.4%1.35g

Fat

45.4%44g

1.35 gvs44 g

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

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0.67%0.21g

Saturated Fat

12%3.8g

0.21 gvs3.8 g

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

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1.9%0.03g

Omega 3

3.2%0.051g

0.03 gvs0.051 g

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

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3.16%0.54g

Omega 6

116%19.7g

0.54 gvs19.7 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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80.6%105g

Carbohydrate

13%17g

105 gvs17 g

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

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0.51%0.37g

Sugars

3.1%2.24g

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

0.37 gvs2.24 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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9.76%3.7g

Fiber

19.4%7.36g

3.7 gvs7.36 g

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

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25.3%14g

Protein

31.8%17.8g

14 gvs17.8 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Wheat flour, white, all-purpose, enriched, bleachedvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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90%1.08mg

Vitamin B1

106%1.27mg

Thiamine

1.08 mgvs1.27 mg

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

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52%0.68mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.68 mgvs0.3 mg

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

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50.7%8.1mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

8.1 mgvs7.14 mg

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

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12%0.6mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.6 mgvs0.97 mg

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

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4.65%0.06mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.06 mgvs1.15 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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63%251μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

251 μgvs194 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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0.55%0.082mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.082 mgvs30 mg

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

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0.34%0.41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.41 μgvs0 μg

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

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Minerals

Wheat flour, white, all-purpose, enriched, bleachedvs Sunflower Seeds

2.06%20.6mg

Calcium

6.68%66.8mg

20.6 mgvs66.8 mg

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

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22%0.2mg

Copper

171%1.54mg

0.2 mgvs1.54 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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79.7%6.37mg

Iron

56%4.5mg

6.37 mgvs4.5 mg

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

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7.2%30.2mg

Magnesium

66.3%278mg

30.2 mgvs278 mg

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

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40.7%0.94mg

Manganese

72.6%1.67mg

0.94 mgvs1.67 mg

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

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115%51.6μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

51.6 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%148mg

Phosphorus

80.7%565mg

148 mgvs565 mg

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

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4.32%147mg

Potassium

16.2%552mg

147 mgvs552 mg

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

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84.7%46.6μg

Selenium

82.5%45.4μg

46.6 μgvs45.4 μg

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

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0.18%2.75mg

Sodium

0.51%7.7mg

2.75 mgvs7.7 mg

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

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8.74%0.96mg

Zinc

39%4.3mg

0.96 mgvs4.3 mg

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

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0.44%16.4g

Water

0.11%4.05g

16.4 gvs4.05 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 Wheat flour, white, all-purpose, enriched, bleached vs Sunflower Seeds:

Wheat flour, white, all-purpose, enriched, bleached has 2.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B5, 19.1 times more Vitamin B6 and 365.4 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
Both Wheat flour, white, all-purpose, enriched, bleached and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Wheat flour, white, all-purpose, enriched, bleached as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Wheat flour, white, all-purpose, enriched, bleached vs Sunflower Seeds:

Wheat flour, white, all-purpose, enriched, bleached has 1.4 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Calcium, 7.8 times more Copper, 9.2 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Potassium and 4.5 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
Both Wheat flour, white, all-purpose, enriched, bleached and Dried Sunflower Seed Kernels have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Wheat flour, white, all-purpose, enriched, bleached has 6.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 32.7 times more Fat, 17.9 times more Saturated Fat, 36.7 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
Both Wheat flour, white, all-purpose, enriched, bleached and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Wheat flour, white, all-purpose, enriched, bleached as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Wheat flour, white, all-purpose, enriched, bleachedVS Enriched Self-rising All-purpose White Wheat FlourSunflower SeedsVS Enriched Self-rising All-purpose White Wheat FlourWheat flour, white, all-purpose, enriched, bleachedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Wheat flour, white, all-purpose, enriched, bleachedVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, bleached or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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