Comparing Nutrients in 500 calories Unenriched Bleached 10% Protein White (industrial) Wheat FlourVS Roasted Sunflower Seeds

Weight per 500 calories

Unenriched Bleached 10% Protein White (industrial) Wheat Flour

137g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Unenriched Bleached 10% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Unenriched Bleached 10% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 500 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Unenriched Bleached 10% Protein White (industrial) Wheat Flour

11%

85%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Unenriched Bleached 10% Protein White (industrial) Wheat Flourvs Roasted 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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2.1%2.02g

Fat

44%42.8g

2.02 gvs42.8 g

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

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1.3%0.41g

Saturated Fat

14%4.5g

0.41 gvs4.5 g

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

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1.45%0.023g

Omega 3

3.7%0.059g

0.023 gvs0.059 g

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

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6.65%1.13g

Omega 6

166%28g

1.13 gvs28 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%104g

Carbohydrate

16%20.7g

104 gvs20.7 g

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

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0.92%0.67g

Sugars

3.23%2.35g

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

0.67 gvs2.35 g

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

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0.057%0.041g

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]

0.041 gvsNA g

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

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%0.041g

Glucose

0.041 gvsNA g

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

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%0.27g

Sucrose

0.27 gvsNA g

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

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8.63%3.28g

Fiber

25%9.54g

3.28 gvs9.54 g

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

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23.7%13.3g

Protein

29.7%16.6g

13.3 gvs16.6 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Unenriched Bleached 10% Protein White (industrial) 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 .

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22%0.27mg

Vitamin B1

7.6%0.091mg

Thiamine

0.27 mgvs0.091 mg

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

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7.57%0.098mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.098 mgvs0.21 mg

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

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10.2%1.64mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs6.05 mg

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

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6.78%0.34mg

Vitamin B5

121%6.05mg

Pantothenic acid

0.34 mgvs6.05 mg

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

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3.9%0.051mg

Vitamin B6

53%0.69mg

Pyridoxine

0.051 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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10.6%42.3μg

Vitamin B9

51%204μg

Folates and Folic Acid

42.3 μgvs204 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

1.34%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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0.46%0.068mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.068 mgvs22.4 mg

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

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0.34%0.41μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

0.41 μgvs2.3 μg

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

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Minerals

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

2.73%27.3mg

Calcium

6%60mg

27.3 mgvs60 mg

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

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28.5%0.26mg

Copper

175%1.57mg

0.26 mgvs1.57 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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21.5%1.72mg

Iron

41%3.26mg

1.72 mgvs3.26 mg

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

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8.13%34mg

Magnesium

26.4%111mg

34 mgvs111 mg

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

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48.6%1.1mg

Manganese

79%1.8mg

1.1 mgvs1.8 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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21%146mg

Phosphorus

142%992mg

146 mgvs992 mg

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

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6%204mg

Potassium

21.5%730mg

204 mgvs730 mg

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

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36.3%20μg

Selenium

124%68μg

20 μgvs68 μg

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

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0.18%2.73mg

Sodium

0.17%2.58mg

2.73 mgvs2.58 mg

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

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12.7%1.4mg

Zinc

41.3%4.54mg

1.4 mgvs4.54 mg

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

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0.44%16.4g

Water

0.028%1.03g

16.4 gvs1.03 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 Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs Roasted Sunflower Seeds:

Unenriched Bleached 10% Protein White (industrial) Wheat Flour has 2.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 17.9 times more Vitamin B5, 13.7 times more Vitamin B6, 4.8 times more Vitamin B9 and 328.3 times more Vitamin E than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs Roasted Sunflower Seeds:

Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Calcium, 6.1 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 1.6 times more Manganese, 6.8 times more Phosphorus, 3.6 times more Potassium, 3.4 times more Selenium and 3.3 times more Zinc than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 500 calories:

Unenriched Bleached 10% Protein White (industrial) Wheat Flour has 5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 21.2 times more Fat, 10.9 times more Saturated Fat, 24.9 times more Omega 6, 2.9 times more Fiber and 1.3 times more Protein than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Unenriched Bleached 10% Protein White (industrial) Wheat FlourVS Enriched Unbleached 10% Protein White (industrial) Wheat FlourRoasted Sunflower SeedsVS Enriched Unbleached 10% Protein White (industrial) Wheat FlourUnenriched Bleached 10% Protein White (industrial) Wheat FlourVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Unenriched Bleached 10% Protein White (industrial) Wheat FlourVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: