Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Energy	79.7% 2310kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	18.7% 3.18g	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	230% 299g	130g per day for Men 19-50 years
Sugars	15% 11g	2.24% 1.63g	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	133% 50.4g	38g per day for Men 19-50 years
Protein	137% 76.7g	75.8% 42.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soft White Wheat	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	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	115% 1.5mg	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	40.7% 163μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Calcium	27.8% 278mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	188% 1.7mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	588% 13.5mg	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	228% 1596mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.1% 41.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 8.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C, 25.8 times more Vitamin E and 1.4 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 4.3 times more Copper, 1.4 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Soft White Wheat.
• While Soft White Wheat contains 1.4 times more Iron and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 25 times more Fat, 14.2 times more Saturated Fat, 1.9 times more Omega 3, 41 times more Omega 6, 6.7 times more Sugars and 1.8 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soft White Wheat have similar amounts of Fiber per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.