Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Energy	20.4% 592kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	54.7% 71g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	NA	38g per day for Men 19-50 years
Protein	36% 20g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	26.7% 0.32mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Durum Wheat	Recommended Dietary Allowance
Calcium	8.7% 87mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	53.5% 4.3mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	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	47.4% 5.2mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.3% 11g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Vitamin B2, 7.4 times more Vitamin B5, 1.9 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While Durum Wheat contains 1.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Durum Wheat:

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Calcium, 3.3 times more Copper, 1.2 times more Iron, 2.2 times more Phosphorus and 1.3 times more Zinc than Durum Wheat.
• While Durum Wheat contains 1.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Durum Wheat have similar amounts of Magnesium, Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 20.8 times more Fat, 15.6 times more Saturated Fat, 1.7 times more Omega 3, 36.8 times more Omega 6 and 1.5 times more Protein than Durum Wheat.
• While Durum Wheat contains 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.