Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, FRUITY PEBBLES VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1596kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	44.7% 14.3g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	70% 91g	130g per day for Men 19-50 years
Sugars	188% 136g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	111% 42g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	367% 3306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	460% 5.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	479% 6.23mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.5mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	565% 7.34mg	242% 3.14mg	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	367% 1469μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	919% 22μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	98% 88mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, FRUITY PEBBLES	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	796% 7.16mg	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	331% 26.5mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	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	40.3% 282mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	141% 2108mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, FRUITY PEBBLES VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES versus 14 oz of Oil Roasted 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, POST, FRUITY PEBBLES vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have more Vitamin A, 4.3 times more Vitamin B1, 5.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 20.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 279.5 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, FRUITY PEBBLES vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 1.6 times more Iron and 177 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 12.9 times more Copper, 7.9 times more Magnesium, 16 times more Phosphorus, 6.7 times more Potassium and 7.7 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• Both Cereals ready-to-eat, POST, FRUITY PEBBLES and Oil Roasted Sunflower Seeds contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have 3.8 times more Carbohydrate and 11 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 12.8 times more Fat, 2 times more Saturated Fat, 5.1 times more Omega 3, 407.2 times more Omega 6, 13.3 times more Fiber and 4.3 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• 14 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6