Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.7% 1500kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	28.5% 0.46g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	46.3% 7.88g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	61% 79.4g	130g per day for Men 19-50 years
Sugars	132% 96g	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	97% 37g	90% 34g	38g per day for Men 19-50 years
Protein	56% 31.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	179% 1615μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	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	275% 3.57mg	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	181% 722μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	447% 10.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.26mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	814% 65mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	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	143% 1004mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	219% 121μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 135.7 times more Vitamin A, 2.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B6, 2.8 times more Vitamin C and 61.7 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 3.1 times more Iron and 27.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 4.5 times more Copper, 3.7 times more Magnesium, 2.6 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 1.9 times more Omega 3, 3.7 times more Carbohydrate and 9.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 7.2 times more Fat, 5.6 times more Saturated Fat, 11.6 times more Omega 6 and 2.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.