Comparing Nutrients in 7 ounces Sunflower Seeds VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Energy	40% 1159kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	24% 4.05g	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	98% 128g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.12% 0.81g	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	NA	g per day for Men 19-50 years
Fiber	45% 17g	224% 85g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	199% 2.6mg	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	39% 157μg	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	0% 0mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Calcium	15.5% 155mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	220% 2mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	992% 23mg	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	287% 2010mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Wheat Bran:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 2.9 times more Vitamin B9, more Vitamin C and 23.6 times more Vitamin E than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Bran have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Wheat Bran:

• Dried Sunflower Seed Kernels have 1.8 times more Copper than Crude Wheat Bran.
• While Crude Wheat Bran contains 2 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Bran have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.7 times more Energy, 12.1 times more Fat, 7.1 times more Saturated Fat, 11.3 times more Omega 6, 6.4 times more Sugars and 1.3 times more Protein than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.8 times more Omega 3, 3.2 times more Carbohydrate and 5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.