Comparing Nutrients in 14 ounces Cereals, CREAM OF RICE, cooked with water, with salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.1% 206kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.6g	63% 81.7g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	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	1.04% 0.4g	120% 45.6g	38g per day for Men 19-50 years
Protein	6.38% 3.57g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Toasted 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	23.5% 0.28mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.03% 0.3mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	246% 3.2mg	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	2.98% 12μg	236% 945μg	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	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	809% 7.28mg	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	196% 15.7mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	365% 8.4mg	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	9.64% 67.5mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	45.8% 687mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.4% 347g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF RICE, cooked with water, with salt versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF RICE, cooked with water, with salt vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B1, 15.8 times more Vitamin B2, 4 times more Vitamin B3, 92.9 times more Vitamin B5, 29.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Cereals, CREAM OF RICE, cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B9
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF RICE, cooked with water, with salt vs Toasted Sunflower Seeds:

• 14 ounces of Cereals, CREAM OF RICE, cooked with water, with salt have 57.7 times more Sodium and 87.5 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 57 times more Calcium, 53.9 times more Copper, 1.7 times more Iron, 43 times more Magnesium, 14.7 times more Manganese, 68.1 times more Phosphorus, 24.6 times more Potassium and 33.1 times more Zinc than Cereals, CREAM OF RICE, cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 11.9 times more Energy, 568 times more Fat, 297.7 times more Saturated Fat, 15.8 times more Omega 3, 1699.5 times more Omega 6, 1.8 times more Carbohydrate, 115 times more Fiber and 19.1 times more Protein than Cereals, CREAM OF RICE, cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein