Comparing Nutrients in 7 ounces Hard white Wheat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hard white Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.4% 679kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	44% 14g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	35% 45.4g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	40% 22.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Oil 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	64% 0.77mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	121% 1.57mg	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	19% 75.4μg	116% 464μg	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	2.43% 2.2mg	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	13.4% 2mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	398% 3.58mg	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	113% 9.05mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	179% 4.13mg	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	101% 704mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 1.2 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B2, 7.3 times more Vitamin B5, 2.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, 36 times more Vitamin E and 1.6 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 7 oz.
• Both Hard white Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hard white Wheat vs Oil Roasted Sunflower Seeds:

• Hard white Wheat has 1.8 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Calcium, 5 times more Copper, 1.4 times more Magnesium, 3.2 times more Phosphorus and 1.6 times more Zinc than Hard white Wheat.
• Both Hard white Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hard white Wheat has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 30 times more Fat, 25.5 times more Saturated Fat, 2.3 times more Omega 3, 47.8 times more Omega 6, 7.6 times more Sugars and 1.8 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Hard white Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.