Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	29% 839kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	5% 0.85g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	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	45.5% 17.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	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	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	48.4% 7.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	32.7% 0.43mg	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	13.5% 54μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	68.4% 0.62mg	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	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	246% 5.65mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	182% 100μg	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	67% 7.4mg	34% 3.76mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Hard Red Winter Wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Hard Red Winter Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Hard Red Winter Wheat:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Vitamin B2, 7.3 times more Vitamin B5, 2.6 times more Vitamin B6, 6.2 times more Vitamin B9, 36 times more Vitamin E and 1.6 times more Vitamin K than Hard Red Winter Wheat.
• While 5 oz of Hard Red Winter Wheat contain 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hard Red Winter Wheat provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Hard Red Winter Wheat have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Hard Red Winter Wheat 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 Hard Red Winter Wheat:

• 5 ounces of Oil Roasted Sunflower Seeds have 3 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 4 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Hard Red Winter Wheat.
• While 5 oz of Hard Red Winter Wheat contain 1.9 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hard Red Winter Wheat contain similar levels of Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Energy, 33.3 times more Fat, 26.3 times more Saturated Fat, 3 times more Omega 3, 57 times more Omega 6, 7.6 times more Sugars and 1.6 times more Protein than Hard Red Winter Wheat.
• While 5 oz of Hard Red Winter Wheat contain 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Hard Red Winter Wheat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Hard Red Winter Wheat provide inadequate amounts of Omega 3