Comparing Nutrients in 7 ounces Unflavored Wheat-based Formulated with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Unflavored Wheat-based Formulated with Salt	8%	78%	14%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.6% 1234kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	44% 14g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	245% 41.6g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	49% 27.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	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	49.6% 0.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	121% 1.57mg	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	70.4% 282μg	116% 464μg	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	0.22% 0.2mg	2.43% 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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unflavored Wheat-based Formulated with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	398% 3.58mg	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	59.5% 4.76mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	683% 15.7mg	179% 4.13mg	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	105% 736mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53% 5.83mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Unflavored Wheat-based Formulated with Salt VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Unflavored Wheat-based Formulated with Salt versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Unflavored Wheat-based Formulated with Salt vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B3, 22.4 times more Vitamin B5, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Unflavored Wheat-based Formulated with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Unflavored Wheat-based Formulated with Salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Unflavored Wheat-based Formulated with Salt have 3.8 times more Manganese and 168.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Calcium, 10 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 3.1 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Unflavored Wheat-based Formulated with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unflavored Wheat-based Formulated with Salt have 1.2 times more Saturated Fat and 20.8 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Omega 6, 2 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.