Comparing Nutrients in 7 ounces Sunflower Seeds VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Sunflower Seeds	Soft White Wheat	Recommended Dietary Allowance
Energy	40% 1159kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	9.34% 1.6g	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	115% 150g	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	66.3% 25.2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soft White Wheat	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	57.7% 0.75mg	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	20.3% 81.4μg	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	13.4% 2mg	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	Soft White Wheat	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	94% 0.85mg	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	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	294% 6.76mg	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	25.4% 863mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	NA	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	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.56% 20.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 5.5 times more Vitamin B9, more Vitamin C and 34.8 times more Vitamin E than Soft White Wheat.
• While Soft White Wheat contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Soft White Wheat:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 4.2 times more Copper, 3.6 times more Magnesium, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Soft White Wheat.
• While Soft White Wheat contains 1.7 times more Manganese than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soft White Wheat have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 25.9 times more Fat, 12.1 times more Saturated Fat, 1.7 times more Omega 3, 28.8 times more Omega 6, 6.4 times more Sugars and 1.9 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 3.8 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.