Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, chocolate, dry VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, dry	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	49.7% 1441kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	109% 142g	130g per day for Men 19-50 years
Sugars	91% 66g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	75% 42g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, dry	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	504% 80.6mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	626% 8.14mg	230% 3mg	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	1134% 4536μg	220% 881μg	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	5.73% 5.16mg	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	54.8% 8.2mg	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, MALT-O-MEAL, chocolate, dry	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	149% 1488mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	755% 6.8mg	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	2127% 170mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	NA	341% 7.84mg	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	70.3% 492mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	420% 231μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.72% 26.6g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, chocolate, dry VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, chocolate, dry versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, chocolate, dry vs Sunflower Seed Flour:

• 14 ounces of Cereals, MALT-O-MEAL, chocolate, dry have 4.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 5.1 times more Vitamin B9 than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Vitamin B1 and 15.9 times more Vitamin B5 than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, chocolate, dry vs Sunflower Seed Flour:

• 14 ounces of Cereals, MALT-O-MEAL, chocolate, dry have 3.3 times more Calcium, 6.5 times more Iron and 3.7 times more Potassium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 21.7 times more Copper, 10.5 times more Magnesium, 5.6 times more Phosphorus and 5.7 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, chocolate, dry have 2.2 times more Carbohydrate than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.9 times more Fiber and 4.5 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.
• Both Cereals, MALT-O-MEAL, chocolate, dry and Sunflower Seed Flour offer comparable quantities of Energy per 14 ounces.