Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	93% 2685kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	16% 2.72g	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	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	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	146% 55.3g	38g per day for Men 19-50 years
Protein	162% 91g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Hard Red Winter 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	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	155% 24.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	105% 1.36mg	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	43% 172μg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	39.5% 395mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	219% 1.97mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	786% 18mg	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	187% 1306mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	583% 321μg	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	109% 12mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.6% 59.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Hard Red Winter Wheat:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Vitamin B2, 7.3 times more Vitamin B5, 2.6 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 36 times more Vitamin E and 1.6 times more Vitamin K than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Hard Red Winter Wheat have similar amounts of Vitamin B1 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter 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 Hard Red Winter Wheat:

• Oil Roasted Sunflower Seed Kernels have 3 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Hard Red Winter Wheat have similar amounts of Magnesium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 33.3 times more Fat, 26.3 times more Saturated Fat, 3 times more Omega 3, 57 times more Omega 6, 7.6 times more Sugars and 1.6 times more Protein than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Hard Red Winter Wheat have similar amounts of Fiber per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.