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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1425kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.83g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	63% 81.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	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	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	120% 45.6g	38g per day for Men 19-50 years
Protein	83.4% 46.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	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	NA	236% 945μg	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	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 WHEAT, 1 minute cook time, dry	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	318% 3179mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	1476% 118mg	338% 27mg	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	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	95% 663mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry 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 WHEAT, 1 minute cook time, dry vs Toasted Sunflower Seeds:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Vitamin B5 and 8.8 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 14 ounces.

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

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 14.1 times more Calcium and 4.4 times more Iron than Toasted Sunflower Seeds.
• While 14 oz of Toasted 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, 3.3 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:

• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 38.6 times more Fat, 20.2 times more Saturated Fat, 1.6 times more Omega 3, 46.7 times more Omega 6, 2.6 times more Fiber and 1.5 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.