Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	201% 5820kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	523% 680g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	321% 122g	38g per day for Men 19-50 years
Protein	345% 193g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	258% 3.36mg	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	593% 2370μg	108% 430μg	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	1740% 261mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	70% 700mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	456% 4.1mg	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	475% 38mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1763% 40.6mg	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	1650% 11550mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	253% 28mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.45% 128g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Sunflower Seeds has 2.2 times more Vitamin B2, 1.2 times more Vitamin B3, 7.5 times more Vitamin B5, 2.4 times more Vitamin B6, 5.5 times more Vitamin B9, 25.8 times more Vitamin E and 1.4 times more Vitamin K than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 4.8 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Hard Red Spring Wheat have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.8 times more Calcium, 4.5 times more Copper, 3.5 times more Phosphorus, 2.5 times more Potassium and 1.9 times more Zinc than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 1.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Hard Red Spring Wheat contain similar levels of Iron, Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.8 times more Energy, 25.9 times more Fat, 16.6 times more Saturated Fat, 1.9 times more Omega 3, 45.1 times more Omega 6, 6.7 times more Sugars and 1.3 times more Protein than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Hard Red Spring Wheat offer comparable quantities of Fiber per one kilogram.