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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	204% 5920kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	523% 680g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	321% 122g	38g per day for Men 19-50 years
Protein	358% 201g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	87% 870mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	253% 28mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.45% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Sunflower Seeds vs Hard Red Spring Wheat:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.5 times more Vitamin B2, 7.4 times more Vitamin B5, 2.4 times more Vitamin B6, 5.4 times more Vitamin B9, 36 times more Vitamin E and 1.6 times more Vitamin K than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Hard Red Spring Wheat have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Hard Red Spring Wheat:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.5 times more Calcium, 4.4 times more Copper, 3.4 times more Phosphorus, 1.4 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 Oil Roasted Sunflower Seed Kernels.
• Both Oil 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 Oil Roasted Sunflower Seeds has 1.8 times more Energy, 26.7 times more Fat, 22.5 times more Saturated Fat, 2.3 times more Omega 3, 47.1 times more Omega 6, 7.6 times more Sugars and 1.3 times more Protein than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hard Red Spring Wheat offer comparable quantities of Fiber per one kilogram.