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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1425kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	116% 44g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	245% 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	NA	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	318% 3179mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	232% 5.35mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.22% 45.3g	0.13% 4.76g	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 Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.4 times more Vitamin B5, 8.7 times more Vitamin B6, more Vitamin C, 84.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.

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

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 11.4 times more Calcium and 7.8 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.7 times more Copper, 2.9 times more Magnesium, 1.6 times more Manganese, 6.9 times more Phosphorus, 5.6 times more Potassium and 3.9 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 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, 33.9 times more Fat, 17.7 times more Saturated Fat, 1.4 times more Omega 3, 40.9 times more Omega 6, 5.4 times more Sugars, 2.5 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.