Comparing Nutrients in 14 ounces POST Bran Flakes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	POST Bran Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1302kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	73.5% 96g	130g per day for Men 19-50 years
Sugars	102% 74g	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	191% 72.6g	116% 44g	38g per day for Men 19-50 years
Protein	70% 39.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	330% 2973μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	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	519% 6.75mg	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	662% 2647μg	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	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	1389% 111mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	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	255% 1782mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	379% 208μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have more Vitamin A, 12.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin C, 33.9 times more Vitamin E and 1.9 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.

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

• Cereals ready-to-eat, POST Bran Flakes have 7.4 times more Iron, 1.8 times more Magnesium and 180 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 3.7 times more Copper, 2.6 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST Bran Flakes have 1.3 times more Omega 3, 3.3 times more Carbohydrate, 6.8 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 23.7 times more Fat, 13 times more Saturated Fat, 29.5 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.