Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Energy	40.5% 1175kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	109% 141g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	71% 40g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Calcium	17.3% 173mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.59% 21.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Vitamin B2, 7.4 times more Vitamin B5, 1.9 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While Durum Wheat contains 1.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Durum Wheat:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Calcium, 3.3 times more Copper, 1.2 times more Iron, 2.2 times more Phosphorus and 1.3 times more Zinc than Durum Wheat.
• While Durum Wheat contains 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Durum Wheat have similar amounts of Magnesium, Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 20.8 times more Fat, 15.6 times more Saturated Fat, 1.7 times more Omega 3, 36.8 times more Omega 6 and 1.5 times more Protein than Durum Wheat.
• While Durum Wheat contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.