Comparing Nutrients in 1 kilogram Wheat Germ VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Wheat Germ	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	124% 3600kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	452% 7.23g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	311% 53g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	398% 518g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	347% 132g	303% 115g	38g per day for Men 19-50 years
Protein	413% 232g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1568% 19mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	384% 5mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	426% 68mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	452% 22.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1000% 13mg	619% 8.05mg	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	703% 2810μg	595% 2380μg	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	0% 0mg	15.6% 14mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 390mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	2038% 18.3mg	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	783% 62.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	569% 2390mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	5783% 133mg	919% 21mg	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	1203% 8420mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	262% 8920mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1440% 792μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1117% 123mg	482% 53mg	11mg per day for Men 19-50 years
Water	3% 111g	0.27% 10g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Wheat Germ has 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.1 times more Vitamin B5 than Crude Wheat Germ.
• Both Wheat Germ and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• Both Crude Wheat Germ as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Wheat Germ has 1.9 times more Magnesium, 6.3 times more Manganese, 1.8 times more Potassium and 2.3 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Crude Wheat Germ.
• Both Wheat Germ and Toasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Germ has 9.2 times more Omega 3, 2.5 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 5.8 times more Fat, 3.6 times more Saturated Fat and 7.1 times more Omega 6 than Crude Wheat Germ.
• Both Wheat Germ and Toasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.