Comparing Nutrients in 7 ounces Wheat Germ VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Wheat Germ	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 714kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	89.7% 1.43g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	69% 26g	58% 22g	38g per day for Men 19-50 years
Protein	82% 46g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Roasted 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	311% 3.73mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	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	139% 558μg	118% 470μg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	113% 474mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	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	239% 1671mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	222% 24.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 17.8 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B5 and more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Crude Wheat Germ as well as Dry Roasted 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 Wheat Germ vs Roasted Sunflower Seeds:

• Crude Wheat Germ has 1.6 times more Iron, 1.9 times more Magnesium, 6.3 times more Manganese and 2.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Germ has 10.5 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.1 times more Fat, 3.1 times more Saturated Fat and 6.2 times more Omega 6 than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Crude Wheat Germ as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.