Comparing Nutrients in 300 calories Hard Red Spring WheatVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Hard Red Spring Wheat

91g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 1.8 times more energy per unit of mass than Hard Red Spring Wheat, which is very high in comparison to other foods. Hard Red Spring Wheat having high energy density.

Which food has more nutrients per 300 calories - Hard Red Spring Wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Hard Red Spring Wheat

18%

77%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Hard Red Spring Wheatvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.8%1.75g

Fat

27%26g

1.75 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.89%0.29g

Saturated Fat

11%3.6g

0.29 gvs3.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.05%0.033g

Omega 3

2.57%0.041g

0.033 gvs0.041 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.9%0.66g

Omega 6

102%17.3g

0.66 gvs17.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.7%62g

Carbohydrate

8.92%11.6g

62 gvs11.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.52%0.37g

Sugars

2.17%1.58g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.37 gvs1.58 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.38g

NA gvs0.38 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.2g

NA gvs1.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.3%11g

Fiber

14%5.37g

11 gvs5.37 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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25%14g

Protein

18%10g

14 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Hard Red Spring Wheatvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38.3%0.46mg

Vitamin B1

13.5%0.16mg

Thiamine

0.46 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.7%0.1mg

Vitamin B2

11%0.14mg

Riboflavin

0.1 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.5%5.2mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

5.2 mgvs2.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17%0.85mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.85 mgvs3.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.6%0.31mg

Vitamin B6

31%0.4mg

Pyridoxine

0.31 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.8%39.2μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

39.2 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.62%0.56mg

Ascorbic acid

0 mgvs0.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.14%0.92mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.92 mgvs18.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.44%1.73μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

1.73 μgvs1.57 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Hard Red Spring Wheatvs Oil Roasted Sunflower Seeds

2.28%22.8mg

Calcium

4.4%44mg

22.8 mgvs44 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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41.5%0.37mg

Copper

102%0.91mg

0.37 mgvs0.91 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41%3.3mg

Iron

27%2.17mg

3.3 mgvs2.17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27%113mg

Magnesium

15.3%64.4mg

113 mgvs64.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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161%3.7mg

Manganese

46%1.05mg

3.7 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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43.2%303mg

Phosphorus

82.5%577mg

303 mgvs577 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.1%310mg

Potassium

7.2%245mg

310 mgvs245 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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117%64.5μg

Selenium

72%39.6μg

64.5 μgvs39.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.12%1.82mg

Sodium

0.1%1.52mg

1.82 mgvs1.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23%2.53mg

Zinc

24%2.64mg

2.53 mgvs2.64 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.31%11.6g

Water

0.021%0.78g

11.6 gvs0.78 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Hard Red Spring Wheat vs Oil Roasted Sunflower Seeds:

Hard Red Spring Wheat has 2.8 times more Vitamin B1 and 2.5 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and 20 times more Vitamin E than Hard Red Spring Wheat.
Both Hard Red Spring Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Hard Red Spring Wheat vs Oil Roasted Sunflower Seeds:

Hard Red Spring Wheat has 1.5 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 1.3 times more Potassium and 1.6 times more Selenium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Calcium, 2.4 times more Copper and 1.9 times more Phosphorus than Hard Red Spring Wheat.
Both Hard Red Spring Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Hard Red Spring Wheat has 5.3 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 14.8 times more Fat, 12.5 times more Saturated Fat and 26.1 times more Omega 6 than Hard Red Spring Wheat.
Both Hard Red Spring Wheat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Hard Red Spring Wheat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Hard Red Spring WheatVS Hard Red Winter WheatOil Roasted Sunflower SeedsVS Hard Red Winter WheatHard Red Spring WheatVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Hard Red Spring WheatVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Hard Red Spring Wheat or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: