Comparing Nutrients in 1 pound Sunflower Seeds VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Energy	91% 2649kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	21.3% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	263% 342g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.57% 1.86g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	152% 57.6g	38g per day for Men 19-50 years
Protein	168% 94g	86.6% 48.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	132% 1.7mg	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	257% 1030μg	46.5% 186μg	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	7.06% 6.35mg	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	1064% 160mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Calcium	35.4% 354mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	215% 1.93mg	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	298% 24mg	304% 24.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	672% 15.4mg	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	428% 2994mg	260% 1823mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Soft White Wheat:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 34.8 times more Vitamin E than Soft White Wheat.
• While Soft White Wheat contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Soft White Wheat:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 4.2 times more Copper, 3.6 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Soft White Wheat.
• While Soft White Wheat contains 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soft White Wheat have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 25.9 times more Fat, 12.1 times more Saturated Fat, 1.7 times more Omega 3, 28.8 times more Omega 6, 6.4 times more Sugars and 1.9 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 3.8 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.