Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Toasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Energy	30.3% 877kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	43% 16.3g	49.2% 18.7g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	38.4% 0.46mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Wheat Germ per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Wheat Germ to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 3.1 times more Vitamin B5 than Wheat Germ.
• While 5 oz of Crude Wheat Germ contain 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Germ provide similar amounts of Vitamin B9 per five ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 1.5 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Wheat Germ.
• While 5 oz of Crude Wheat Germ contain 1.9 times more Magnesium, 6.3 times more Manganese, 1.8 times more Potassium and 2.3 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Germ contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 5.8 times more Fat, 3.6 times more Saturated Fat and 7.1 times more Omega 6 than Wheat Germ.
• While 5 oz of Crude Wheat Germ contain 9.2 times more Omega 3, 2.5 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Wheat Germ offer comparable quantities of Fiber per five ounces.