Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Energy	28.4% 825kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	82% 107g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	49% 27.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.4% 14.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 8.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C, 25.8 times more Vitamin E and 1.4 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Soft White Wheat:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 4.3 times more Copper, 1.4 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Soft White Wheat.
• While Soft White Wheat contains 1.4 times more Iron and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 25 times more Fat, 14.2 times more Saturated Fat, 1.9 times more Omega 3, 41 times more Omega 6, 6.7 times more Sugars and 1.8 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soft White Wheat have similar amounts of Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.