Comparing Nutrients in 14 ounces POST Bran Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1302kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	61% 79.4g	130g per day for Men 19-50 years
Sugars	102% 74g	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	191% 72.6g	90% 34g	38g per day for Men 19-50 years
Protein	70% 39.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	330% 2973μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	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	519% 6.75mg	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	662% 2647μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	20.4% 3.06mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	1389% 111mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	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	255% 1782mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	379% 208μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of POST Bran Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST Bran Flakes have 249.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 45.7 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for POST Bran Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST Bran Flakes have 5.3 times more Iron and 60 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 3.6 times more Copper, 1.4 times more Magnesium and 1.5 times more Phosphorus than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Potassium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 7.1 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 24.5 times more Fat, 11.1 times more Saturated Fat, 20.7 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.