Comparing Nutrients in 300 calories Wheat Germ VS Roasted Sunflower Seeds

Weight per 300 calories

• Wheat Germ: 83.3g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Crude Wheat Germ, which is very high in comparison to other foods. Wheat Germ having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Wheat Germ	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	29% 11g	15% 5.72g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	131% 1.57mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	32% 0.41mg	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	58.5% 234μg	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.25% 32.5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	73.7% 0.66mg	105% 0.94mg	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	65.2% 5.2mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	47.3% 1.1mg	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	100% 702mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	22% 743mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.25% 9.27g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 28.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B5 than Crude Wheat Germ.
• Both Crude Wheat Germ as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Crude Wheat Germ has 2.7 times more Iron, 3 times more Magnesium, 10.2 times more Manganese, 1.7 times more Potassium, 1.6 times more Selenium and 3.8 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Germ has 16.9 times more Omega 3, 3.5 times more Carbohydrate, 1.9 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Fat, 1.9 times more Saturated Fat and 3.8 times more Omega 6 than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Crude Wheat Germ as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.