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

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• 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 - Toasted Sunflower Seeds or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Toasted 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	28.4% 27.5g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	15% 8.34g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Toasted 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% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.033% 1.2g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Toasted Sunflower Seeds have 2.8 times more Vitamin B3, 22.9 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 Toasted 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 Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Unflavored Wheat-based Formulated with Salt:

• 300 calories of Toasted Sunflower Seeds have 10.2 times more Copper, 2.9 times more Iron, 2.2 times more Magnesium, 3.1 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 3.7 times more Manganese and 167.5 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 300 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Potassium
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds have 1.8 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 300 kcal of Unflavored Wheat-based Formulated with Salt contain 1.5 times more Saturated Fat and 21.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3