Comparing Nutrients in 1 kilogram Toasted Wheat Germ Cereals VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Wheat Germ Cereals	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3820kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	500% 8g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	342% 58.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 496g	176% 229g	130g per day for Men 19-50 years
Sugars	108% 78g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 78g	% 23.7g	g per day for Men 19-50 years
Fiber	397% 151g	279% 106g	38g per day for Men 19-50 years
Protein	520% 291g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1392% 16.7mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	752% 9.78mg	609% 7.9mg	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	880% 3520μg	585% 2340μg	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	66.7% 60mg	12.2% 11mg	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	1066% 160mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	2004% 18mg	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	1136% 91mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	762% 3200mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	8677% 200mg	904% 21mg	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	1637% 11460mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	279% 9470mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1182% 650μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1515% 167mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Wheat Germ Cereals vs Oil Roasted Sunflower Seeds:

• Plain Toasted Wheat Germ Cereals have 5.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9, 5.5 times more Vitamin C and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5 times more Vitamin B5 and 2.3 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Wheat Germ Cereals vs Oil Roasted Sunflower Seeds:

• Plain Toasted Wheat Germ Cereals have 2.1 times more Iron, 2.5 times more Magnesium, 9.6 times more Manganese, 2 times more Potassium and 3.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium and 2.9 times more Copper than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Toasted Wheat Germ Cereals have 9.9 times more Omega 3, 2.2 times more Carbohydrate, 2.5 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 4.8 times more Fat, 3.9 times more Saturated Fat and 5.9 times more Omega 6 than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.