Comparing Nutrients in 100 grams Wheat Germ VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Wheat Germ	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 360kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	3.77% 2.73g	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	34.7% 13g	29.2% 11g	38g per day for Men 19-50 years
Protein	41.3% 23g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	157% 1.9mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	62% 0.8mg	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	70.3% 281μg	59.3% 237μg	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	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.9% 39mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	203% 1.83mg	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	78.3% 6.26mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	57% 239mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	92% 2.1mg	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	120% 842mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	144% 79.2μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 17.8 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B6 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B5 and more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Crude Wheat Germ as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Crude Wheat Germ has 1.6 times more Iron, 1.9 times more Magnesium, 6.3 times more Manganese and 2.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 2.3 times more Copper and 1.4 times more Phosphorus than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crude Wheat Germ has 10.5 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 5.1 times more Fat, 3.1 times more Saturated Fat and 6.2 times more Omega 6 than Crude Wheat Germ.
• Both Crude Wheat Germ and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 100 g.
• Both Crude Wheat Germ as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.