Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Whole Triticale Flour	Recommended Dietary Allowance
Energy	40% 1155kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	112% 145g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	76.2% 29g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	61.5% 0.8mg	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	118% 470μg	36.7% 147μg	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	345% 51.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	123% 1.1mg	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	94% 7.54mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	72.3% 304mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	361% 8.3mg	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	327% 2292mg	91% 637mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Whole Triticale Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 29 times more Vitamin E than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 3.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Whole Triticale Flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Calcium, 3.3 times more Copper, 1.5 times more Iron, 3.6 times more Phosphorus, 1.8 times more Potassium and 2 times more Zinc than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 2 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Whole-grain Triticale Flour have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 27.5 times more Fat, 16.4 times more Saturated Fat, 1.3 times more Omega 3, 44.2 times more Omega 6 and 1.5 times more Protein than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 3 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.