Comparing Nutrients in 5 ounces Sunflower Seeds VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Energy	28.5% 828kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	82% 107g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0.8% 0.58g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	47.4% 18g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	41.2% 0.54mg	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	80.4% 322μg	14.5% 58μg	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	2.2% 2mg	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	332% 50mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Calcium	11% 111mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	67% 0.6mg	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	93% 7.44mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	210% 4.83mg	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% 936mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.4% 14.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Soft White Wheat:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 34.8 times more Vitamin E than Soft White Wheat.
• While Soft White Wheat contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Soft White Wheat:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 4.2 times more Copper, 3.6 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Soft White Wheat.
• While Soft White Wheat contains 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soft White Wheat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 25.9 times more Fat, 12.1 times more Saturated Fat, 1.7 times more Omega 3, 28.8 times more Omega 6, 6.4 times more Sugars and 1.9 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 3.8 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.