Comparing Nutrients in 1 pound Durum Wheat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Durum Wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1538kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	111% 62g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	281% 3.65mg	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	270% 1080μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.4% 154mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Durum Wheat has 1.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B2, 7.6 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• Both Durum Wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Durum Wheat has 1.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 2.3 times more Phosphorus and 1.3 times more Zinc than Durum Wheat.
• Both Durum Wheat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Durum Wheat has 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 23 times more Fat, 13.1 times more Saturated Fat, 1.6 times more Omega 3, 40.2 times more Omega 6 and 1.3 times more Protein than Durum Wheat.
• Both Durum Wheat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.