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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Durum Wheat has 1.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Durum Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

• Durum Wheat has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Durum Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.