Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Energy	29% 839kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	44% 7.5g	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	56.5% 73.4g	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	49.2% 18.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Wheat Germ	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	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	142% 1.84mg	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	100% 398μg	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% 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	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	Wheat Germ	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	125% 1.13mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	820% 19mg	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	171% 1194mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Wheat Germ:

• Oil Roasted Sunflower Seed Kernels have 3.1 times more Vitamin B5 and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Vitamin B9 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Wheat Germ:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.5 times more Iron, 1.9 times more Magnesium, 6.4 times more Manganese, 1.8 times more Potassium and 2.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 5.3 times more Fat, 4.2 times more Saturated Fat and 6.5 times more Omega 6 than Crude Wheat Germ.
• While Crude Wheat Germ contains 8.9 times more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Fiber and Protein per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.