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

Macros Ratio

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

Macro Nutrients

	Hard Red Winter Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1483kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	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	2.57% 1.86g	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	146% 55.3g	127% 48g	38g per day for Men 19-50 years
Protein	102% 57g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter 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	145% 1.74mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	43% 172μg	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	30.5% 4.6mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	181% 14.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	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	187% 1306mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	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	109% 12mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.6% 59.4g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard Red Winter Wheat versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Hard Red Winter Wheat has 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Vitamin B2, 7.3 times more Vitamin B5, 2.6 times more Vitamin B6, 6.2 times more Vitamin B9, 36 times more Vitamin E and 1.6 times more Vitamin K than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Hard Red Winter Wheat have insufficient amounts of Vitamin K
• Both Hard Red Winter Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Hard Red Winter Wheat vs Oil Roasted Sunflower Seeds:

• 1 pound of Hard Red Winter Wheat has 1.9 times more Manganese than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.
• Both Hard Red Winter Wheat and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Red Winter Wheat has 3.1 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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.
• Both Hard Red Winter Wheat and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per one pound.
• 1 pound of Hard Red Winter Wheat provide inadequate amounts of Omega 3