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

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	POST Bran Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1302kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	21.6% 0.35g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	63% 81.7g	130g per day for Men 19-50 years
Sugars	102% 74g	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	70% 39.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	246% 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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.5% 175mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	216% 909mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	379% 208μg	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of POST Bran Flakes versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of POST Bran Flakes have more Vitamin A, 4 times more Vitamin B1, 4.9 times more Vitamin B2, 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 Toasted Sunflower Seeds.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 14 ounces.

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

• 14 ounces of POST Bran Flakes have 4.1 times more Iron, 1.8 times more Magnesium and 180 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 3.7 times more Copper and 2.6 times more Phosphorus than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Toasted Sunflower Seeds contain similar levels of Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of POST Bran Flakes have 3.9 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 27 times more Fat, 14.9 times more Saturated Fat, 33.7 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.