Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Hard Red Winter Wheat

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Hard Red Winter Wheat: 92g

Oil Roasted Sunflower Seeds have 1.8 times more energy per 100g than Hard Red Winter Wheat. It has very high energy density when compared to other foods. Hard Red Winter Wheat having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Hard Red Winter Wheat?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.55% 0.025g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	3.24% 0.55g	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	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0.52% 0.38g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	18% 10g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	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	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	21% 0.28mg	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	8.7% 35μg	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	6.18% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	44.2% 0.4mg	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	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	159% 3.66mg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.12% 1.83mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.32% 12g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Hard Red Winter Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Hard Red Winter Wheat?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Hard Red Winter Wheat:

• 300 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B2, 4 times more Vitamin B5, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 19.9 times more Vitamin E than Hard Red Winter Wheat.
• While 300 kcal of Hard Red Winter Wheat contain 2.2 times more Vitamin B1 and 2.4 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Hard Red Winter Wheat:

• 300 calories of Oil Roasted Sunflower Seeds have 2.3 times more Copper and 2.2 times more Phosphorus than Hard Red Winter Wheat.
• While 300 kcal of Hard Red Winter Wheat contain 1.3 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 1.4 times more Potassium and 1.6 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hard Red Winter Wheat contain similar levels of Zinc per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter Wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 18.4 times more Fat, 14.5 times more Saturated Fat and 31.5 times more Omega 6 than Hard Red Winter Wheat.
• While 300 kcal of Hard Red Winter Wheat contain 5.6 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hard Red Winter Wheat offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Hard Red Winter Wheat provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter Wheat provide inadequate amounts of Omega 3 in 300 calories.