Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55% 1599kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	68.5% 11.6g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	70% 91g	130g per day for Men 19-50 years
Sugars	84.3% 61g	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	101% 38.5g	111% 42g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	190% 1707μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	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	305% 3.97mg	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	191% 762μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	480% 11.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	858% 68.7mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	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	168% 1175mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	83% 9.13mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal 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, GREAT GRAINS Crunchy Pecan Cereal vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 49.1 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 4 times more Iron and 95.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 4.5 times more Copper, 1.3 times more Magnesium, 3.8 times more Phosphorus, 1.4 times more Potassium, 1.9 times more Selenium and 2.3 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 2 times more Omega 3, 3.2 times more Carbohydrate and 5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 4.9 times more Fat, 7.1 times more Saturated Fat, 11.7 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• Both Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber per 14 ounces.