Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	4%	12%	84%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	55% 1592kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	27.8% 8.9g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.68g	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	249% 324g	109% 142g	130g per day for Men 19-50 years
Sugars	233% 169g	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	17.8% 6.75g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	211% 1901μg	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	430% 5.6mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	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	662% 2647μg	220% 881μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	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 ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0% 0mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	1488% 119mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	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	32.3% 226mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	213% 3199mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH 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 ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Sunflower Seed Flour:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 239.5 times more Vitamin A, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 15.4 times more Vitamin C and more Vitamin D than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 2.5 times more Vitamin B1 than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH vs Sunflower Seed Flour:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 4.5 times more Iron, 1.6 times more Potassium, 268.7 times more Sodium and 2.5 times more Zinc than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain more Calcium, 28.6 times more Copper, 69.2 times more Magnesium, 12.1 times more Phosphorus and 9.7 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH lack sufficient amounts of Calcium and Magnesium
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH have 1.2 times more Energy, 3.3 times more Fat, 16.2 times more Saturated Fat and 2.3 times more Carbohydrate than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Omega 6, 3.1 times more Fiber and 13.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 14 ounces.