Comparing Nutrients in 1 pound Wheat Bran VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Wheat Bran	Sunflower Seeds	Recommended Dietary Allowance
Energy	33.8% 980kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	8.93% 2.86g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	54.4% 9.25g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	69.8% 91g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	511% 194g	103% 39g	38g per day for Men 19-50 years
Protein	126% 70.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	385% 61.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	198% 9.9mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	455% 5.9mg	469% 6.1mg	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	89.6% 358μg	257% 1030μg	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	7.06% 6.35mg	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	45% 6.76mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	503% 4.53mg	907% 8.16mg	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	599% 48mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	660% 2771mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	2268% 52mg	385% 8.85mg	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	656% 4595mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	158% 5361mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	640% 352μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	300% 33mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 2.9 times more Vitamin B9, more Vitamin C and 23.6 times more Vitamin E than Crude Wheat Bran.
• Both Crude Wheat Bran and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 lb.
• Both Crude Wheat Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Wheat Bran vs Sunflower Seeds:

• Crude Wheat Bran has 2 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper than Crude Wheat Bran.
• Both Crude Wheat Bran and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crude Wheat Bran has 2.8 times more Omega 3, 3.2 times more Carbohydrate and 5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Energy, 12.1 times more Fat, 7.1 times more Saturated Fat, 11.3 times more Omega 6, 6.4 times more Sugars and 1.3 times more Protein than Crude Wheat Bran.
• Both Crude Wheat Bran as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.