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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	204% 5920kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	548% 712g	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	225% 126g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Hard Red Winter 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	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	342% 54.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	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 Winter Wheat	Recommended Dietary Allowance
Calcium	87% 870mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	411% 2880mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	107% 3630mg	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	241% 26.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.54% 131g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Vitamin B2, 7.3 times more Vitamin B5, 2.6 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 36 times more Vitamin E and 1.6 times more Vitamin K than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Hard Red Winter Wheat have similar amounts of Vitamin B1 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 3 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Hard Red Winter Wheat have similar amounts of Magnesium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 33.3 times more Fat, 26.3 times more Saturated Fat, 3 times more Omega 3, 57 times more Omega 6, 7.6 times more Sugars and 1.6 times more Protein than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Hard Red Winter Wheat have similar amounts of Fiber per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.