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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Sunflower Seeds VS Toasted Wheat Germ Cereals per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 1.5 times more Energy, 4.8 times more Fat, 2.4 times more Saturated Fat and 4 times more Omega 6 than Toasted Wheat Germ Cereals.
• While 7 oz of Plain Toasted Wheat Germ Cereals contain 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.