Comparing Nutrients in 7 ounces Toasted Wheat Germ Cereals VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Wheat Germ Cereals	Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 758kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	7.17% 5.2g	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	% 15.5g	% 4.96g	g per day for Men 19-50 years
Fiber	79% 30g	45% 17g	38g per day for Men 19-50 years
Protein	103% 57.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	205% 2.67mg	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	175% 699μg	113% 450μg	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	13.2% 12mg	3.1% 2.78mg	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	212% 31.7mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	397% 3.57mg	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	225% 18mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	1722% 39.6mg	168% 3.87mg	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	325% 2274mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Wheat Germ Cereals vs Sunflower Seeds:

• Plain Toasted Wheat Germ Cereals have 2.3 times more Vitamin B2, 1.2 times more Vitamin B5, 1.6 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.2 times more Vitamin E than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Plain Toasted Wheat Germ Cereals as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Wheat Germ Cereals vs Sunflower Seeds:

• Plain Toasted Wheat Germ Cereals have 1.7 times more Iron, 10.2 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 1.2 times more Selenium and 3.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Calcium and 2.9 times more Copper than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Toasted Wheat Germ Cereals have 13.3 times more Omega 3, 2.5 times more Carbohydrate, 3 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 4.8 times more Fat, 2.4 times more Saturated Fat and 4 times more Omega 6 than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.