Comparing Nutrients in 7 ounces Sunflower Seeds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Energy	40% 1159kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	61.7% 10.5g	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	79% 103g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	NA	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	69% 26g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Wheat Germ	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	198% 2.58mg	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	139% 558μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Wheat Germ	Recommended Dietary Allowance
Calcium	15.5% 155mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	176% 1.58mg	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	130% 10.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	1148% 26.4mg	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	239% 1671mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.6% 22g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.2 times more Vitamin B3 and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 2 times more Calcium, 2.3 times more Copper and 1.4 times more Magnesium than Crude Wheat Germ.
• While Crude Wheat Germ contains 6.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 5.3 times more Fat, 2.7 times more Saturated Fat and 4.4 times more Omega 6 than Crude Wheat Germ.
• While Crude Wheat Germ contains 12.1 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Germ have similar amounts of Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.