Comparing Nutrients in 14 ounces Wheat Germ VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Wheat Germ	Sunflower Seeds	Recommended Dietary Allowance
Energy	49.3% 1429kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	138% 52.4g	90% 34g	38g per day for Men 19-50 years
Protein	164% 92g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	622% 7.47mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	397% 5.16mg	411% 5.34mg	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	279% 1115μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	794% 7.14mg	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	311% 25mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	226% 949mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2295% 52.8mg	336% 7.74mg	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	477% 3342mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	104% 3540mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	572% 314μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	443% 48.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B5 and 1.2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Crude Wheat Germ as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Crude Wheat Germ has 6.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 2.3 times more Copper and 1.4 times more Magnesium than Crude Wheat Germ.
• Both Crude Wheat Germ and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crude Wheat Germ has 12.1 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 5.3 times more Fat, 2.7 times more Saturated Fat and 4.4 times more Omega 6 than Crude Wheat Germ.
• Both Crude Wheat Germ and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Crude Wheat Germ as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.