Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	12%	1%	87%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	50% 1449kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 306g	61% 79.4g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	90% 34g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	404% 4.84mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	327% 4.25mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	490% 78.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	611% 7.94mg	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	NA	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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, MALT-O-MEAL, Farina Hot Wheat Cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	150% 1496mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	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	2031% 162mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	62% 433mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry VS Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry versus 14 oz of Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Sunflower Seeds:

• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 3 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain more Vitamin E than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry and Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have insufficient amounts of Vitamin E
• Both Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry vs Sunflower Seeds:

• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 4.8 times more Calcium and 7.8 times more Iron than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 25 times more Magnesium, 6.1 times more Phosphorus, 6.9 times more Potassium and 9.8 times more Zinc than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry have 3.9 times more Carbohydrate than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 1.6 times more Energy, 105 times more Fat, 63.6 times more Saturated Fat, 3.7 times more Sugars, 3 times more Fiber and 2 times more Protein than Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry.