Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.6% 1409kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.35g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	70% 91g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 9.4g	g per day for Men 19-50 years
Fiber	46% 17.5g	111% 42g	38g per day for Men 19-50 years
Protein	82.3% 46g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Oil 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	251% 3mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.66mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.2% 2.46mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	9.8% 1.47mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	350% 3501mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	796% 7.16mg	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	1589% 127mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	359% 8.26mg	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	226% 1580mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.24% 46g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Oil Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.2 times more Vitamin B5, 8.8 times more Vitamin B6, more Vitamin C, 98.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Oil Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 10.1 times more Calcium, 7.5 times more Iron and 109.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.8 times more Copper, 2.8 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 3.1 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 36.4 times more Fat, 27.9 times more Saturated Fat, 2.2 times more Omega 3, 57.9 times more Omega 6, 6.6 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.