Comparing Nutrients in 7 ounces Wheat Germ VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Wheat Germ	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 714kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	89.7% 1.43g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	69% 26g	45% 17g	38g per day for Men 19-50 years
Protein	82% 46g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	205% 2.67mg	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	139% 558μg	113% 450μg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	397% 3.57mg	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	155% 12.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	113% 474mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	168% 3.87mg	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	239% 1671mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	222% 24.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B5 and 1.2 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Crude Wheat Germ as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wheat Germ vs Sunflower Seeds:

• Crude Wheat Germ has 6.8 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 2.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 2.3 times more Copper and 1.4 times more Magnesium than Crude Wheat Germ.
• Both Crude Wheat Germ and Dried Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Germ has 12.1 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 5.3 times more Fat, 2.7 times more Saturated Fat and 4.4 times more Omega 6 than Crude Wheat Germ.
• Both Crude Wheat Germ and Dried Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Crude Wheat Germ as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.