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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Sunflower Seeds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	43% 0.56mg	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	83% 332μg	50.3% 201μg	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	1.73% 1.56mg	0.16% 0.14mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 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 Oil Roasted Sunflower Seeds and Unflavored Wheat-based Formulated with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Oil Roasted Sunflower Seed Kernels as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 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.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 3.8 times more Manganese and 168.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

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