Comparing Nutrients in 14 ounces Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	9%	4%	87%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1480kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	73.5% 96g	130g per day for Men 19-50 years
Sugars	111% 80.5g	15% 11g	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	104% 39.7g	116% 44g	38g per day for Men 19-50 years
Protein	58% 32.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	245% 3.2mg	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	29.8% 119μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	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	21.4% 3.2mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	807% 7.26mg	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	162% 13mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.64% 24g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 2 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 32.2 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 1.8 times more Magnesium, 4.2 times more Phosphorus, 2.5 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS have 3.4 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 27.2 times more Fat, more Saturated Fat and 2.4 times more Protein than Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.