Comparing Nutrients in 1 pound Hard Red Spring Wheat VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Hard Red Spring Wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	51.5% 1492kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	4.45% 1.42g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	81.4% 106g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	146% 55.3g	68% 26g	38g per day for Men 19-50 years
Protein	125% 70g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	192% 2.5mg	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	269% 1075μg	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	13.6% 12.2mg	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	30.5% 4.6mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	11.3% 113mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	805% 7.24mg	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	204% 16.3mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	800% 18.4mg	409% 9.4mg	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	215% 1506mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	861% 474μg	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	115% 12.6mg	202% 22mg	11mg per day for Men 19-50 years
Water	1.56% 58g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Spring Wheat VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard Red Spring Wheat versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hard Red Spring Wheat vs Sunflower Seed Butter:

• 1 pound of Hard Red Spring Wheat has 9.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 22.7 times more Vitamin E than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sunflower Seed Butter provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Hard Red Spring Wheat have insufficient amounts of Vitamin C
• Both Hard Red Spring Wheat as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hard Red Spring Wheat vs Sunflower Seed Butter:

• 1 pound of Hard Red Spring Wheat has 2 times more Manganese than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.6 times more Calcium, 3.9 times more Copper, 2.5 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium and 1.8 times more Zinc than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sunflower Seed Butter contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Red Spring Wheat has 2.9 times more Carbohydrate and 2.1 times more Fiber than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.9 times more Energy, 28.8 times more Fat, 14.9 times more Saturated Fat, 1.4 times more Omega 3, 13.4 times more Omega 6 and 25.7 times more Sugars than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sunflower Seed Butter offer comparable quantities of Protein per one pound.