Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.6% 1469kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	70% 91g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 9.4g	g per day for Men 19-50 years
Fiber	39.7% 15g	111% 42g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Oil Roasted 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	165% 2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	120% 480μg	232% 929μg	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	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	241% 2405mg	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	1419% 114mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	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	65.2% 456mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	564% 310μg	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	31.8% 3.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Oil Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.6 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 13.4 times more Vitamin B5, 7.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 330.3 times more Vitamin E and 6.2 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Oil Roasted Sunflower Seeds:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 7 times more Calcium and 6.7 times more Iron than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.8 times more Copper, 4.7 times more Magnesium, 9.9 times more Phosphorus, 4 times more Potassium, 3.9 times more Selenium and 5.9 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 14 ounces:

• Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 34.2 times more Fat, 29.7 times more Saturated Fat, 46.2 times more Omega 6, 15.6 times more Sugars, 2.8 times more Fiber and 1.9 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.