Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Energy	91% 2640kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	181% 235g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	158% 60g	38g per day for Men 19-50 years
Protein	157% 87.7g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	454% 5.9mg	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	269% 1075μg	319% 1275μg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Calcium	31.8% 318mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	401% 3.6mg	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	215% 17.2mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	2623% 60.3mg	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	748% 5239mg	546% 3819mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	653% 359μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.36% 50.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Wheat Germ:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B5 and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 17.8 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Wheat Germ have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Wheat Germ:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.6 times more Iron, 1.9 times more Magnesium, 6.3 times more Manganese and 2.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Wheat Germ have similar amounts of Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 5.1 times more Fat, 3.1 times more Saturated Fat and 6.2 times more Omega 6 than Crude Wheat Germ.
• While Crude Wheat Germ contains 10.5 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Crude Wheat Germ have similar amounts of Fiber and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.