Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Energy	79.7% 2310kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	158% 206g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	138% 52.4g	38g per day for Men 19-50 years
Protein	137% 76.7g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	622% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	152% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	279% 1115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Calcium	27.8% 278mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	351% 3.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	189% 15mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	226% 949mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	2295% 52.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	655% 4584mg	477% 3342mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	104% 3540mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	572% 314μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	443% 48.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Wheat Germ:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B5 and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 17.8 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Wheat Germ have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Wheat Germ:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.6 times more Iron, 1.9 times more Magnesium, 6.3 times more Manganese and 2.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Wheat Germ have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 5.1 times more Fat, 3.1 times more Saturated Fat and 6.2 times more Omega 6 than Crude Wheat Germ.
• While Crude Wheat Germ contains 10.5 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Wheat Germ have similar amounts of Fiber and Protein per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.