Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1425kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	14.3% 10.4g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.63g	% 9.92g	g per day for Men 19-50 years
Fiber	46% 17.5g	90% 34g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	411% 5.34mg	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	8.2% 1.23mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	318% 3179mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	794% 7.14mg	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	1476% 118mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	232% 5.35mg	336% 7.74mg	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	95% 663mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin C and 113.5 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.3 times more Calcium and 5.7 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Copper, 7.2 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 4.3 times more Potassium and 3.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 35 times more Fat, 15.1 times more Saturated Fat, 28.8 times more Omega 6, 5.1 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.