Comparing Nutrients in 7 ounces Wheat Germ VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Wheat Germ	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.6% 714kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	37% 12g	32g per day for Men 19-50 years
Omega 3	89.7% 1.43g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	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	69% 26g	60% 23g	38g per day for Men 19-50 years
Protein	82% 46g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	311% 3.73mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	280% 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% 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

	Wheat Germ	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	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	155% 12.4mg	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat Germ versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Wheat Germ have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B5 than Crude Wheat Germ.
• Both Wheat Germ and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per seven ounces.
• Both Crude Wheat Germ as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Wheat Germ have 1.9 times more Magnesium, 6.3 times more Manganese, 1.8 times more Potassium and 2.3 times more Zinc than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Crude Wheat Germ.
• Both Wheat Germ and Toasted Sunflower Seeds contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Germ have 9.2 times more Omega 3, 2.5 times more Carbohydrate and 1.3 times more Protein than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 5.8 times more Fat, 3.6 times more Saturated Fat and 7.1 times more Omega 6 than Crude Wheat Germ.
• Both Wheat Germ and Toasted Sunflower Seeds offer comparable quantities of Fiber per seven ounces.