Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Unflavored Wheat-based Formulated with Salt: 48.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	59.5% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	14.6% 0.19mg	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	29.6% 119μg	17% 68.5μg	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	0.62% 0.56mg	0.054% 0.048mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	9.65% 0.087mg	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	27% 2.17mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	166% 3.8mg	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	82.5% 577mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.033% 1.2g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Unflavored Wheat-based Formulated With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Unflavored Wheat-based Formulated with Salt?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Oil Roasted Sunflower Seeds have 2.9 times more Vitamin B3, 23.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Unflavored Wheat-based Formulated with Salt.
• Both Oil Roasted Sunflower Seeds and Unflavored Wheat-based Formulated with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Oil Roasted Sunflower Seeds have 10.5 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 3.2 times more Phosphorus, 1.6 times more Potassium and 1.9 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 3.6 times more Manganese and 160.2 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Potassium
• Both Oil Roasted Sunflower Seed Kernels as well as Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 1.7 times more Omega 6, 2.1 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 19.8 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3