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

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Wheat Germ Cereals	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3820kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	500% 8g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	342% 58.2g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 496g	158% 206g	130g per day for Men 19-50 years
Sugars	108% 78g	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	% 78g	NA	g per day for Men 19-50 years
Fiber	397% 151g	303% 115g	38g per day for Men 19-50 years
Protein	520% 291g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	752% 9.78mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	762% 3200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	8677% 200mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	279% 9470mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1182% 650μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Wheat Germ Cereals versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Wheat Germ Cereals has 5.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.1 times more Vitamin B5 than Plain Toasted Wheat Germ Cereals.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Plain Toasted Wheat Germ Cereals as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Wheat Germ Cereals has 1.3 times more Iron, 2.5 times more Magnesium, 9.4 times more Manganese, 1.9 times more Potassium and 3.1 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium and 3 times more Copper than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Toasted Sunflower Seeds contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Wheat Germ Cereals has 10.1 times more Omega 3, 2.4 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 5.3 times more Fat, 3.3 times more Saturated Fat and 6.4 times more Omega 6 than Plain Toasted Wheat Germ Cereals.