Comparing Nutrients in 5 ounces Soft White Wheat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soft White Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 482kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.82g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.67% 1.13g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	26.2% 34g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	5.34% 3.87g	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	47.4% 18g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	27% 15g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	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	48.4% 0.58mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.76mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	87.7% 1.14mg	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	14.5% 58μg	84% 336μg	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	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.8% 48mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	288% 2.6mg	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	95% 7.6mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	210% 4.83mg	130% 3mg	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	81.4% 570mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	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	44.6% 4.9mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soft White Wheat vs Roasted Sunflower Seeds:

• Soft White Wheat has 3.9 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 8.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.8 times more Vitamin B9, more Vitamin C, 25.8 times more Vitamin E and 1.4 times more Vitamin K than Soft White Wheat.
• Both Soft White Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soft White Wheat vs Roasted Sunflower Seeds:

• Soft White Wheat has 1.4 times more Iron and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 4.3 times more Copper, 1.4 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium and 1.5 times more Zinc than Soft White Wheat.

Comparison of macro-nutrients per 5 ounces:

• Soft White Wheat has 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 25 times more Fat, 14.2 times more Saturated Fat, 1.9 times more Omega 3, 41 times more Omega 6, 6.7 times more Sugars and 1.8 times more Protein than Soft White Wheat.
• Both Soft White Wheat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 5 oz.
• Both Soft White Wheat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.