Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Hard white Wheat	Recommended Dietary Allowance
Energy	201% 5820kcal	118% 3420kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	584% 759g	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	202% 113g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Hard white 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	323% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	283% 3.68mg	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	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	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 white Wheat	Recommended Dietary Allowance
Calcium	70% 700mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	403% 3.63mg	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	570% 45.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1661% 38.2mg	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	507% 3550mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	127% 4320mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	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	303% 33.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.6% 96g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Hard white 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 white Wheat:

• 1 kilogram of Roasted Sunflower Seeds has 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 7.4 times more Vitamin B5, 2.2 times more Vitamin B6, 6.2 times more Vitamin B9, 25.8 times more Vitamin E and 1.4 times more Vitamin K than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 3.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Hard white Wheat have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Hard white 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 white Wheat:

• 1 kilogram of Roasted Sunflower Seeds has 2.2 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 3.3 times more Phosphorus, 2 times more Potassium and 1.6 times more Zinc than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 1.8 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Hard white Wheat contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Energy, 29.1 times more Fat, 18.8 times more Saturated Fat, 2 times more Omega 3, 45.8 times more Omega 6, 6.7 times more Sugars and 1.7 times more Protein than Hard white Wheat.
• While 1 kg of Hard white Wheat contains 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Hard white Wheat offer comparable quantities of Fiber per one kilogram.