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

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hard white Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.5% 1551kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	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	92% 51.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Hard white 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	146% 1.76mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	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	128% 1.67mg	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 white Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	259% 20.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	754% 17.3mg	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	230% 1610mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	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	137% 15mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.19% 7g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 1.2 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B2, 7.3 times more Vitamin B5, 2.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 36 times more Vitamin E and 1.6 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Hard white 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 Hard white Wheat vs Oil Roasted Sunflower Seeds:

• Hard white Wheat has 1.8 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 3.2 times more Phosphorus and 1.6 times more Zinc than Hard white Wheat.
• Both Hard white Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hard white Wheat has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 30 times more Fat, 25.5 times more Saturated Fat, 2.3 times more Omega 3, 47.8 times more Omega 6, 7.6 times more Sugars and 1.8 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Hard white Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.