Comparing Nutrients in 14 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	7.53% 218kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.3% 43.3g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.16% 3g	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	% 0.28g	% 9.92g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	90% 34g	38g per day for Men 19-50 years
Protein	13% 7.22g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	76.4% 306μg	225% 901μg	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	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	1.06% 0.16mg	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, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	38.5% 385mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	264% 21mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	21% 147mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	2.7% 91mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 11.7 times more Vitamin B1, 5.5 times more Vitamin B2, 5.6 times more Vitamin B3, 4.4 times more Vitamin B5, 14 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 879.3 times more Vitamin E than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt vs Sunflower Seeds:

• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 1.2 times more Calcium, 2 times more Sodium and 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 43.9 times more Copper, 46.4 times more Magnesium, 9.9 times more Manganese, 17.8 times more Phosphorus, 28 times more Potassium, 4.1 times more Selenium and 21.7 times more Zinc than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 10.6 times more Energy, 151.4 times more Fat, 67.5 times more Saturated Fat, 8.6 times more Omega 3, 193.7 times more Omega 6, 1.8 times more Carbohydrate, 3.4 times more Sugars, 10.8 times more Fiber and 11.4 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.