Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Sunflower Seeds	Recommended Dietary Allowance
Energy	55.3% 1603kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	7.94% 2.54g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	61% 79.4g	130g per day for Men 19-50 years
Sugars	233% 169g	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	10.4% 3.97g	90% 34g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	481% 4326μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	483% 5.8mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	766% 9.96mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	657% 105mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	837% 11mg	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	492% 1969μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1141% 27.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	129% 774IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.6% 5.04mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	378% 30.2mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	38% 266mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	167% 2500mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	216% 23.8mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES VS Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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 ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 363.3 times more Vitamin A, 7.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B5 and 27.7 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES vs Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 1.5 times more Iron and 70 times more Sodium than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 26 times more Calcium, 14.1 times more Copper, 21.7 times more Magnesium, 3.1 times more Manganese, 9.9 times more Phosphorus, 8.5 times more Potassium and 5.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• Both Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES and Sunflower Seeds contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have 4.5 times more Carbohydrate and 16.3 times more Sugars than Sunflower Seeds.
• While 14 oz of Dried Sunflower Seed Kernels contain 1.4 times more Energy, 16.3 times more Fat, 7 times more Saturated Fat, 12 times more Omega 3, 91.1 times more Omega 6, 8.6 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6