Comparing Nutrients in 7 ounces Semolina VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Semolina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 714kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	37% 12g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	20.4% 7.74g	60% 23g	38g per day for Men 19-50 years
Protein	45% 25g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Semolina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	123% 1.6mg	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	35.7% 143μg	118% 472μg	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	0% 0mg	3.1% 2.78mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	404% 3.64mg	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	30.5% 2.44mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	182% 4.2mg	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	38.6% 270mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Semolina vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 12.2 times more Vitamin B5, 7.8 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Semolina.
• Both Semolina and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Semolina vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Calcium, 9.7 times more Copper, 5.5 times more Iron, 2.7 times more Magnesium, 3.4 times more Manganese, 8.5 times more Phosphorus, 2.6 times more Potassium and 5 times more Zinc than Semolina.

Comparison of macro-nutrients per 7 ounces:

• Semolina has 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 54.1 times more Fat, 39.7 times more Saturated Fat, 2.1 times more Omega 3, 95.1 times more Omega 6, 2.9 times more Fiber and 1.4 times more Protein than Semolina.
• Both Semolina as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.