Flour is a pain to convert between volume and weight as it depends how you pack it as you measure the volume. In general:
1 cup flour = 4.5 to 5 oz
1 tbs flour = 0.5 oz
Sugar. Depends on the type of sugar.
Granulated / caster: 1 cup = 8 oz (just like water)
Powdered / icing: 1 cup = 4.5 oz