Comparing Nutrients in 500 calories Wheat Sprouts VS Roasted Sunflower Seeds

Weight per 500 calories

• Wheat Sprouts: 253g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more energy per unit of mass than Sprouted Wheat, which is very high in comparison to other foods. Wheat Sprouts having above average energy density.

Which food has more nutrients per 500 calories - Wheat Sprouts or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Wheat Sprouts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.6% 107g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	7.3% 2.78g	25% 9.54g	38g per day for Men 19-50 years
Protein	33.8% 19g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	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	47.3% 0.57mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	53% 0.69mg	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	24% 96μg	51% 204μg	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	7.3% 6.57mg	1.34% 1.2mg	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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.07% 70.7mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	73.2% 0.66mg	175% 1.57mg	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	67.6% 5.4mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	79% 1.8mg	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	72% 505mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.4mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	3.26% 121g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat Sprouts vs Roasted Sunflower Seeds:

• Sprouted Wheat has 6.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Sprouted Wheat.
• Both Sprouted Wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Sprouted Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wheat Sprouts vs Roasted Sunflower Seeds:

• Sprouted Wheat has 1.7 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese and 1.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 2 times more Phosphorus and 1.7 times more Potassium than Sprouted Wheat.
• Both Sprouted Wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sprouted Wheat has 5.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.3 times more Fat, 8.6 times more Saturated Fat, 21 times more Omega 6 and 3.4 times more Fiber than Sprouted Wheat.
• Both Sprouted Wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Sprouted Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.