Comparing Nutrients in 14 ounces Cereals, MALT-O-MEAL, original, plain, dry VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, dry	13%	2%	85%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50% 1449kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	% 9.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	111% 42g	38g per day for Men 19-50 years
Protein	83.6% 47g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, 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	354% 4.25mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	354% 56.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	345% 4.5mg	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	1131% 4525μg	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	0.33% 0.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	114% 1135mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	1531% 122mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	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	89% 623mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, dry VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, MALT-O-MEAL, original, plain, dry versus 14 oz of Oil Roasted 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, original, plain, dry vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 4.9 times more Vitamin B9 than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 330.3 times more Vitamin E and 31 times more Vitamin K than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals, MALT-O-MEAL, original, plain, dry as well as Oil Roasted Sunflower Seed Kernels 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, original, plain, dry vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 3.3 times more Calcium and 7.2 times more Iron than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 17.2 times more Copper, 7.9 times more Magnesium, 7.3 times more Phosphorus, 4.8 times more Potassium, 3.1 times more Selenium and 9.1 times more Zinc than Cereals, MALT-O-MEAL, original, plain, dry.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry have 3.4 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 73.3 times more Fat, 88.4 times more Saturated Fat, 3.5 times more Omega 3, 150.7 times more Omega 6, more Sugars, 5 times more Fiber and 1.7 times more Protein than Cereals, MALT-O-MEAL, original, plain, dry.
• 14 ounces of Cereals, MALT-O-MEAL, original, plain, dry provide inadequate amounts of Omega 3 and Omega 6