Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Energy	40% 1155kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	11% 1.85g	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	109% 141g	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	NA	38g per day for Men 19-50 years
Protein	68.5% 38.4g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Durum Wheat	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	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	64% 0.83mg	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	21.3% 85.3μg	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	NA	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	Durum Wheat	Recommended Dietary Allowance
Calcium	14% 139mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	122% 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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	260% 5.98mg	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	144% 1008mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	323% 177μg	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	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.59% 21.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B2, 7.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While Durum Wheat contains 4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Durum Wheat have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Durum Wheat:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 3.3 times more Copper, 2.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Durum Wheat.
• While Durum Wheat contains 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Durum Wheat have similar amounts of Iron, Magnesium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 20.2 times more Fat, 11.5 times more Saturated Fat, 1.4 times more Omega 3, 35.2 times more Omega 6 and 1.4 times more Protein than Durum Wheat.
• While Durum Wheat contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.