Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Wheat Bran

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Wheat Bran: 139g

Oil Roasted Sunflower Seeds have 2.7 times more energy per 100g than Wheat Bran. It has very high energy density when compared to other foods. Crude Wheat Bran having above average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	16.7% 2.83g	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	69% 89.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0.79% 0.57g	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	156% 59.4g	38g per day for Men 19-50 years
Protein	18% 10g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wheat Bran	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	139% 1.8mg	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	27.4% 110μg	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% 0mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Calcium	4.4% 44mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	154% 1.4mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	694% 16mg	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	201% 1407mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.37% 13.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Wheat Bran:

• Oil Roasted Sunflower Seed Kernels have 8.9 times more Vitamin E than Crude Wheat Bran.
• While Crude Wheat Bran contains 4.5 times more Vitamin B1, 5.6 times more Vitamin B2, 9 times more Vitamin B3 and 4.5 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crude Wheat Bran have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Wheat Bran:

• Crude Wheat Bran contains 2.3 times more Calcium, 1.5 times more Copper, 6.8 times more Iron, 13.2 times more Magnesium, 15.2 times more Manganese, 2.4 times more Phosphorus, 6.7 times more Potassium, 2.7 times more Selenium and 3.8 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Fat, 4.1 times more Saturated Fat and 6.1 times more Omega 6 than Crude Wheat Bran.
• While Crude Wheat Bran contains 5.7 times more Omega 3, 7.7 times more Carbohydrate, 11.1 times more Fiber and 2.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crude Wheat Bran have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.