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

Macros Ratio

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

Macro Nutrients

	Hard Red Winter Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 464kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	32% 18g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.75mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	86.4% 1.12mg	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	13.5% 54μg	83% 332μg	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	0% 0mg	1.73% 1.56mg	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	9.54% 1.43mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	284% 2.56mg	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	56.5% 4.52mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	128% 2.95mg	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	58.3% 408mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34% 3.76mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.059% 2.2g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Hard Red Winter Wheat have 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 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.
• Both Hard Red Winter Wheat and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Hard Red Winter Wheat have insufficient amounts of Vitamin K
• Both Hard Red Winter Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hard Red Winter Wheat vs Oil Roasted Sunflower Seeds:

• 5 ounces of Hard Red Winter Wheat have 1.9 times more Manganese than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 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.
• Both Hard Red Winter Wheat and Oil Roasted Sunflower Seeds contain similar levels of Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hard Red Winter Wheat have 3.1 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 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.
• Both Hard Red Winter Wheat and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Hard Red Winter Wheat provide inadequate amounts of Omega 3