Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Energy	20% 582kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	54.7% 71g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	34.5% 19.3g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	32.2% 0.42mg	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	59.3% 237μg	10.8% 43μg	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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Calcium	7% 70mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	61.4% 0.55mg	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	47.5% 3.8mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	131% 3mg	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	165% 1155mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B2, 7.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.5 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While Durum Wheat contains 4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Durum Wheat have similar amounts of Vitamin B3 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Durum Wheat:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 3.3 times more Copper, 2.3 times more Phosphorus, 2 times more Potassium and 1.3 times more Zinc than Durum Wheat.
• While Durum Wheat contains 1.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Durum Wheat have similar amounts of Iron, Magnesium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 20.2 times more Fat, 11.5 times more Saturated Fat, 1.4 times more Omega 3, 35.2 times more Omega 6 and 1.4 times more Protein than Durum Wheat.
• While Durum Wheat contains 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.