Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Sunflower Seeds	Recommended Dietary Allowance
Energy	48.4% 1405kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.9g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.68g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	61% 79.4g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	114% 43.3g	90% 34g	38g per day for Men 19-50 years
Protein	64.4% 36g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	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	225% 2.7mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	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	278% 3.6mg	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	721% 2885μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	451% 11μg	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	22.8% 3.4mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	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	1461% 117mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	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	155% 1084mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	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	246% 27mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 2.1 times more Vitamin B2, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B6, more Vitamin C and 40.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 14 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 5.6 times more Iron, 2 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Calcium, 4.9 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Dried Sunflower Seed Kernels have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 4.1 times more Carbohydrate, 7.6 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 26.5 times more Fat, 19.5 times more Saturated Fat, 1.3 times more Omega 3, 34.1 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.