Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Energy	213% 6190kcal	74.5% 2160kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	496% 645g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	1126% 428g	38g per day for Men 19-50 years
Protein	307% 172g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	436% 5.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	444% 5.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	849% 136mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	436% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	1002% 13mg	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	595% 2380μg	198% 790μg	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	NA	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Calcium	57% 570mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1109% 10mg	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	851% 68mg	1321% 106mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1455% 6110mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	5000% 115mg	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	1654% 11580mg	1447% 10130mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	348% 11820mg	3400mg per day for Men 19-50 years
Selenium	NA	1411% 776μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	661% 72.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Wheat Bran per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Wheat Bran:

• 1 kilogram of Toasted Sunflower Seeds has 3.2 times more Vitamin B5 and 3 times more Vitamin B9 than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 1.6 times more Vitamin B1, 2 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Wheat Bran:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Copper than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 1.3 times more Calcium, 1.6 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese, 2.4 times more Potassium and 1.4 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Bran contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.9 times more Energy, 13.4 times more Fat, 9.4 times more Saturated Fat and 18.3 times more Omega 6 than Wheat Bran.
• While 1 kg of Crude Wheat Bran contains 2.1 times more Omega 3, 3.1 times more Carbohydrate and 3.7 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Bran offer comparable quantities of Protein per one kilogram.