Comparing Nutrients in 500 calories Enriched white Wheat flour for breadVS Sunflower Seeds

Weight per 500 calories

Enriched white Wheat flour for bread

139g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Enriched white Wheat flour for bread, which is very high in comparison to other foods. Enriched white Wheat flour for bread having high energy density.

Which food has more nutrients per 500 calories - Enriched white Wheat flour for bread or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enriched white Wheat flour for bread

14%

82%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Enriched white Wheat flour for breadvs 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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2.37%2.3g

Fat

45.4%44g

2.3 gvs44 g

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

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1.06%0.34g

Saturated Fat

12%3.8g

0.34 gvs3.8 g

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

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3.72%0.06g

Omega 3

3.2%0.051g

0.06 gvs0.051 g

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

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5.6%0.95g

Omega 6

116%19.7g

0.95 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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77.3%100g

Carbohydrate

13%17g

100 gvs17 g

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

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0.59%0.43g

Sugars

3.1%2.24g

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

0.43 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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8.75%3.32g

Fiber

19.4%7.36g

3.32 gvs7.36 g

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

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29.6%16.6g

Protein

31.8%17.8g

16.6 gvs17.8 g

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

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Vitamins

Enriched white Wheat flour for breadvs 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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94%1.12mg

Vitamin B1

106%1.27mg

Thiamine

1.12 mgvs1.27 mg

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

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54.5%0.71mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.71 mgvs0.3 mg

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

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65.4%10.5mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

10.5 mgvs7.14 mg

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

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12%0.61mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.61 mgvs0.97 mg

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

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3.94%0.051mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.051 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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63.4%253μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

253 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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3.7%0.55mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.55 mgvs30 mg

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

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0.35%0.42μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.42 μgvs0 μg

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

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Minerals

Enriched white Wheat flour for breadvs Sunflower Seeds

2.08%20.8mg

Calcium

6.68%66.8mg

20.8 mgvs66.8 mg

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

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28%0.25mg

Copper

171%1.54mg

0.25 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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76.4%6.1mg

Iron

56%4.5mg

6.1 mgvs4.5 mg

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

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8.24%34.6mg

Magnesium

66.3%278mg

34.6 mgvs278 mg

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

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47.7%1.1mg

Manganese

72.6%1.67mg

1.1 mgvs1.67 mg

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

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113%50.7μg

Molybdenum

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

50.7 μgvsNA μg

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

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19%134mg

Phosphorus

80.7%565mg

134 mgvs565 mg

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

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4.07%139mg

Potassium

16.2%552mg

139 mgvs552 mg

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

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100%55μg

Selenium

82.5%45.4μg

55 μgvs45.4 μg

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

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0.18%2.77mg

Sodium

0.51%7.7mg

2.77 mgvs7.7 mg

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

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10.7%1.18mg

Zinc

39%4.3mg

1.18 mgvs4.3 mg

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

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0.5%18.5g

Water

0.11%4.05g

18.5 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 Enriched white Wheat flour for bread vs Sunflower Seeds:

Enriched white Wheat flour for bread has 2.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Vitamin B5, 22.5 times more Vitamin B6 and 54.4 times more Vitamin E than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
Both Enriched white Wheat flour for bread 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 Enriched white Wheat flour for bread vs Sunflower Seeds:

Enriched white Wheat flour for bread has 1.4 times more Iron and 1.2 times more Selenium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Calcium, 6.1 times more Copper, 8 times more Magnesium, 1.5 times more Manganese, 4.2 times more Phosphorus, 4 times more Potassium and 3.6 times more Zinc than Enriched white Wheat flour for bread.

Comparison of macro-nutrients per 500 calories:

Enriched white Wheat flour for bread has 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.2 times more Fat, 11.3 times more Saturated Fat, 20.8 times more Omega 6 and 2.2 times more Fiber than Enriched white Wheat flour for bread.
Both Enriched white Wheat flour for bread and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Enriched white Wheat flour for bread 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:

Enriched white Wheat flour for breadVS Enriched White Wheat Flour for CakeSunflower SeedsVS Enriched White Wheat Flour for CakeEnriched white Wheat flour for breadVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Enriched white Wheat flour for breadVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched white Wheat flour for bread or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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