Comparing Nutrients in 500 calories Enriched Bleached 9% Protein White Wheat FlourVS Sunflower Seeds

Weight per 500 calories

Enriched Bleached 9% Protein White Wheat Flour

136g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Enriched Bleached 9% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 9% Protein White Wheat Flour having high energy density.

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

Macros Ratio

Protein Fat Carbs

Enriched Bleached 9% Protein White Wheat Flour

10%

86%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Enriched Bleached 9% Protein White Wheat Flourvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

2%1.95g

Fat

45.4%44g

1.95 gvs44 g

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

Find Cereals rich in Fat

1.45%0.46g

Saturated Fat

12%3.8g

0.46 gvs3.8 g

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

Find Cereals rich in Saturated Fat

1.45%0.023g

Omega 3

3.2%0.051g

0.023 gvs0.051 g

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

Find Cereals rich in Omega 3

4.7%0.8g

Omega 6

116%19.7g

0.8 gvs19.7 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

81%105g

Carbohydrate

13%17g

105 gvs17 g

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

Find Cereals rich in Carbohydrate

1%0.74g

Sugars

3.1%2.24g

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

0.74 gvs2.24 g

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

Find Cereals rich in Sugars

0.056%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 .

Find Cereals rich in Fructose

%0.041g

Glucose

0.041 gvsNA g

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

Find Cereals rich in Glucose

%0.35g

Sucrose

%2.14g

0.35 gvs2.14 g

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

Find Cereals rich in Sucrose

Fiber

19.4%7.36g

NA gvs7.36 g

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

Find Cereals rich in Fiber

21.6%12g

Protein

31.8%17.8g

12 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

Enriched Bleached 9% Protein White Wheat Flourvs 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 .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

83.6%1mg

Vitamin B1

106%1.27mg

Thiamine

1 mgvs1.27 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

46.6%0.61mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.61 mgvs0.3 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

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 .

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

5.1%0.25mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.25 mgvs0.97 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

3.88%0.05mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.05 mgvs1.15 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

58%232μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

232 μgvs194 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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

0.45%0.068mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.068 mgvs30 mg

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

Find Cereals rich in Vitamin E

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 .

Find Cereals rich in Vitamin K

Minerals

Enriched Bleached 9% Protein White Wheat Flourvs Sunflower Seeds

2.72%27.2mg

Calcium

6.68%66.8mg

27.2 mgvs66.8 mg

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

Find Cereals rich in Calcium

25%0.22mg

Copper

171%1.54mg

0.22 mgvs1.54 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

86%6.9mg

Iron

56%4.5mg

6.9 mgvs4.5 mg

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

Find Cereals rich in Iron

6.5%27.2mg

Magnesium

66.3%278mg

27.2 mgvs278 mg

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

Find Cereals rich in Magnesium

37%0.86mg

Manganese

72.6%1.67mg

0.86 mgvs1.67 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

16.5%116mg

Phosphorus

80.7%565mg

116 mgvs565 mg

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

Find Cereals rich in Phosphorus

5.25%178mg

Potassium

16.2%552mg

178 mgvs552 mg

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

Find Cereals rich in Potassium

28.2%15.5μg

Selenium

82.5%45.4μg

15.5 μgvs45.4 μg

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

Find Cereals rich in Selenium

0.18%2.72mg

Sodium

0.51%7.7mg

2.72 mgvs7.7 mg

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

Find Cereals rich in Sodium

11.6%1.3mg

Zinc

39%4.3mg

1.3 mgvs4.3 mg

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

Find Cereals rich in Zinc

0.44%16g

Water

0.11%4.05g

16 gvs4.05 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Enriched Bleached 9% Protein White Wheat Flour vs Sunflower Seeds:

Enriched Bleached 9% Protein White (industrial) Wheat Flour has 2 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 3.8 times more Vitamin B5, 22.8 times more Vitamin B6 and 442 times more Vitamin E than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour 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 Bleached 9% Protein White Wheat Flour vs Sunflower Seeds:

Enriched Bleached 9% Protein White (industrial) Wheat Flour has 1.5 times more Iron than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 6.9 times more Copper, 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 Enriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 500 calories:

Enriched Bleached 9% Protein White (industrial) Wheat Flour has 6.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 22.6 times more Fat, 8.2 times more Saturated Fat, 24.8 times more Omega 6 and 1.5 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour 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 Bleached 9% Protein White Wheat FlourVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourSunflower SeedsVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourEnriched Bleached 9% Protein White Wheat FlourVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Enriched Bleached 9% Protein White Wheat FlourVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: