Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Wheat Germ

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Wheat Germ: 139g

Toasted Sunflower Seeds have 1.7 times more energy per 100g than Wheat Germ. It has very high energy density when compared to other foods. Crude Wheat Germ having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Toasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	62.8% 1g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	43% 7.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	55.3% 72g	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	24.4% 9.3g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	25% 14g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	48% 192μg	98% 390μg	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	1.26% 1.13mg	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	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	Wheat Germ	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	123% 1.1mg	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	68.8% 5.5mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	803% 18.5mg	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	134% 935mg	167% 1169mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	36.4% 1239mg	3400mg per day for Men 19-50 years
Selenium	NA	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.42% 15.4g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Wheat Germ Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Wheat Germ?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Wheat Germ:

• 500 calories of Toasted Sunflower Seeds have 1.8 times more Vitamin B5 than Wheat Germ.
• While 500 kcal of Crude Wheat Germ contain 10 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 2 times more Vitamin B9 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Wheat Germ:

• 500 calories of Toasted Sunflower Seeds have 1.3 times more Copper than Wheat Germ.
• While 500 kcal of Crude Wheat Germ contain 1.6 times more Iron, 3.2 times more Magnesium, 10.8 times more Manganese, 1.3 times more Phosphorus, 3.1 times more Potassium and 4 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Crude Wheat Germ lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 3.4 times more Fat, 2.1 times more Saturated Fat and 4.1 times more Omega 6 than Wheat Germ.
• While 500 kcal of Crude Wheat Germ contain 15.7 times more Omega 3, 4.3 times more Carbohydrate, 2 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Germ offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3