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Comparing Nutrients in 100 grams Hard white WheatVSSunflower Seeds

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

Hard white WheatvsSunflower Seeds
11.8%
Energy
20%
342 kcalvs584 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.76%
Fat
53%
1.7 gvs51.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
20%
Protein
37%
11.3 gvs20.8 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
58.4%
Carbohydrate
15.4%
76 gvs20 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.57%
Sugars
3.6%
0.41 gvs2.62 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
32%
Fiber
22.6%
12 gvs8.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.87%
Saturated Fat
14%
0.28 gvs4.46 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.2%
Omega 3
3.75%
0.035 gvs0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
4.2%
Omega 6
136%
0.72 gvs23 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.26%
Water
0.13%
9.57 gvs4.73 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Hard white WheatvsSunflower Seeds
0%
Vitamin A
0.33%
0 μgvs3 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
32.3%
Thiamine
123%
0.39 mgvs1.48 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
8.3%
Vitamin B2
27.3%
0.11 mgvs0.36 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
27.4%
Vitamin B3
52%
4.4 mgvs8.34 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
28.3%
Vitamin B6
103%
0.37 mgvs1.35 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
1.56%
0 mgvs1.4 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
6.73%
Vitamin E
234%
1 mgvs35 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.6%
Vitamin K
0%
1.9 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
9.5%
Folate
56.8%
38 μgvs227 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Hard white WheatvsSunflower Seeds
3.2%
Calcium
7.8%
32 mgvs78 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
40.3%
Copper
200%
0.36 mgvs1.8 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
57%
Iron
65.6%
4.56 mgvs5.25 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
22%
Magnesium
77.4%
93 mgvs325 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
166%
Manganese
84.8%
3.82 mgvs1.95 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
50.7%
Phosphorus
94%
355 mgvs660 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
12.7%
Potassium
19%
432 mgvs645 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
96%
NA μgvs53 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.6%
2 mgvs9 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
30.3%
Zinc
45.5%
3.33 mgvs5 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hard white Wheat vs Sunflower Seeds:
Dried Sunflower Seed Kernels contain 3.8 times more Thiamine, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 34.8 times more Vitamin E and 6 times more Folate than Hard white Wheat.

Comparing minerals per 100 grams for Hard white Wheat vs Sunflower Seeds:
Hard white Wheat has 2 times more Manganese than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 5 times more Copper, 3.5 times more Magnesium, 1.9 times more Phosphorus, 1.5 times more Potassium and 1.5 times more Zinc than Hard white Wheat. Both Hard white Wheat and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:
Hard white Wheat has 3.8 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels. While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 30.1 times more Fat, 1.8 times more Protein, 6.4 times more Sugars, 16.1 times more Saturated Fat, 1.7 times more Omega 3 and 32.2 times more Omega 6 than Hard white Wheat.




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