Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Energy	93% 2685kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	248% 323g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	NA	38g per day for Men 19-50 years
Protein	162% 91g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	146% 1.9mg	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	265% 1061μg	48.8% 195μg	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	5.54% 5mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Calcium	39.5% 395mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	279% 2.5mg	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	243% 19.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	594% 13.7mg	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	738% 5166mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	172% 19mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.34% 49.6g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Vitamin B2, 7.4 times more Vitamin B5, 1.9 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While Durum Wheat contains 1.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Calcium, 3.3 times more Copper, 1.2 times more Iron, 2.2 times more Phosphorus and 1.3 times more Zinc than Durum Wheat.
• While Durum Wheat contains 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Durum Wheat have similar amounts of Magnesium, Potassium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 20.8 times more Fat, 15.6 times more Saturated Fat, 1.7 times more Omega 3, 36.8 times more Omega 6 and 1.5 times more Protein than Durum Wheat.
• While Durum Wheat contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.