Comparing Nutrients in 1 kilogram Sunflower Seeds VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	201% 5840kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	35.3% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	548% 712g	130g per day for Men 19-50 years
Sugars	36% 26g	5.66% 4.1g	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	321% 122g	38g per day for Men 19-50 years
Protein	371% 208g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hard Red Winter Wheat	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	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	342% 54.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	231% 3mg	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	95% 380μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	78% 780mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	482% 4.34mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1733% 40mg	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	411% 2880mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Hard Red Winter Wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Hard Red Winter Wheat:

• 1 kilogram of Sunflower Seeds has 3.9 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.5 times more Vitamin B6, 6 times more Vitamin B9 and 34.8 times more Vitamin E than Hard Red Winter Wheat.
• Both Sunflower Seeds and Hard Red Winter Wheat provide similar amounts of Vitamin B5 per one kilogram.
• Both Dried Sunflower Seed Kernels as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Hard Red Winter Wheat:

• 1 kilogram of Sunflower Seeds has 2.7 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium and 1.9 times more Zinc than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 2 times more Manganese and 1.3 times more Selenium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.8 times more Energy, 33.4 times more Fat, 16.6 times more Saturated Fat, 2.2 times more Omega 3, 38.4 times more Omega 6, 6.4 times more Sugars and 1.6 times more Protein than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 3.6 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• 1 kilogram of Hard Red Winter Wheat provide inadequate amounts of Omega 3