Comparing Nutrients in 100 grams Sunflower Seeds VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Energy	20% 584kcal	7.45% 216kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	12% 2.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.57% 0.41g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	113% 42.8g	38g per day for Men 19-50 years
Protein	37% 20.8g	27.8% 15.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	100% 1.3mg	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	56.8% 227μg	19.8% 79μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	9.93% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Wheat Bran	Recommended Dietary Allowance
Calcium	7.8% 78mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	111% 1mg	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	65.6% 5.25mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	145% 611mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	500% 11.5mg	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	94% 660mg	145% 1013mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	34.8% 1182mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	66% 7.27mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.27% 9.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Wheat Bran:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 2.9 times more Vitamin B9, more Vitamin C and 23.6 times more Vitamin E than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Bran have similar amounts of Vitamin B6 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Wheat Bran:

• Dried Sunflower Seed Kernels have 1.8 times more Copper than Crude Wheat Bran.
• While Crude Wheat Bran contains 2 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Crude Wheat Bran have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.7 times more Energy, 12.1 times more Fat, 7.1 times more Saturated Fat, 11.3 times more Omega 6, 6.4 times more Sugars and 1.3 times more Protein than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.8 times more Omega 3, 3.2 times more Carbohydrate and 5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.