Comparing Nutrients in 5 ounces Unflavored Wheat-based Formulated with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unflavored Wheat-based Formulated with Salt	8%	78%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.4% 882kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	84.3% 81.8g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	175% 29.7g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	39.5% 15g	38g per day for Men 19-50 years
Protein	35% 19.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	Oil 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	35.4% 0.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	86.4% 1.12mg	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	50.3% 201μg	83% 332μg	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	0.16% 0.14mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.7% 37mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	284% 2.56mg	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	42.5% 3.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	128% 2.95mg	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	75% 526mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Unflavored Wheat-based Formulated with Salt VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Unflavored Wheat-based Formulated with Salt versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Unflavored Wheat-based Formulated with Salt vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B3, 22.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Unflavored Wheat-based Formulated with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Unflavored Wheat-based Formulated with Salt vs Oil Roasted Sunflower Seeds:

• 5 ounces of Unflavored Wheat-based Formulated with Salt have 3.8 times more Manganese and 168.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Calcium, 10 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 3.1 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Unflavored Wheat-based Formulated with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Unflavored Wheat-based Formulated with Salt have 1.2 times more Saturated Fat and 20.8 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Omega 6, 2 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.