Comparing Nutrients in 1 kilogram Sunflower Seeds VS Wheat Germ

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Energy	201% 5840kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	452% 7.23g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	398% 518g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	347% 132g	38g per day for Men 19-50 years
Protein	371% 208g	413% 232g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	452% 22.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1000% 13mg	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	703% 2810μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Calcium	78% 780mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	884% 7.96mg	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	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	5783% 133mg	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	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	1117% 123mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3% 111g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B3 and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 2 times more Calcium, 2.3 times more Copper and 1.4 times more Magnesium than Crude Wheat Germ.
• While Crude Wheat Germ contains 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.
• Both Dried Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 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.
• While Crude Wheat Germ contains 12.1 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.