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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Sunflower Seeds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	201% 5840kcal	132% 3820kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	500% 8g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	342% 58.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	382% 496g	130g per day for Men 19-50 years
Sugars	36% 26g	108% 78g	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	% 25g	% 78g	g per day for Men 19-50 years
Fiber	226% 86g	397% 151g	38g per day for Men 19-50 years
Protein	371% 208g	520% 291g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	1392% 16.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	752% 9.78mg	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	568% 2270μg	880% 3520μg	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	15.6% 14mg	66.7% 60mg	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	2345% 352mg	1066% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.3% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	78% 780mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	689% 6.2mg	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	656% 52.5mg	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	762% 3200mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	8677% 200mg	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	943% 6600mg	1637% 11460mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	279% 9470mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1182% 650μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	1515% 167mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.5% 56g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 2.3 times more Vitamin B2, 1.6 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Plain Toasted Wheat Germ Cereals have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 1.7 times more Calcium and 2.9 times more Copper than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 1.7 times more Iron, 10.2 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Plain Toasted Wheat Germ Cereals have similar amounts of Magnesium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 4.8 times more Fat, 2.4 times more Saturated Fat and 4 times more Omega 6 than Plain Toasted Wheat Germ Cereals.
• While Plain Toasted Wheat Germ Cereals contain 13.3 times more Omega 3, 2.5 times more Carbohydrate, 3 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.