Comparing Nutrients in 14 ounces Hard white Wheat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Hard white Wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47% 1357kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	63% 81.7g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	127% 48.4g	120% 45.6g	38g per day for Men 19-50 years
Protein	80% 45g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	246% 3.2mg	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	37.7% 151μg	236% 945μg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	809% 7.28mg	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	226% 18mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	659% 15mg	365% 8.4mg	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	201% 1409mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	120% 13.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hard white Wheat vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B2, 7.4 times more Vitamin B5, 2.2 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Hard white Wheat.
• Both Hard white Wheat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Hard white Wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hard white Wheat vs Toasted Sunflower Seeds:

• Hard white Wheat has 1.8 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 5.1 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 3.3 times more Phosphorus and 1.6 times more Zinc than Hard white Wheat.
• Both Hard white Wheat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hard white Wheat has 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 33.2 times more Fat, 21.5 times more Saturated Fat, 2.3 times more Omega 3, 52.3 times more Omega 6 and 1.5 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Hard white Wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.