Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1397kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	61% 79.4g	130g per day for Men 19-50 years
Sugars	122% 88.5g	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	100% 38g	90% 34g	38g per day for Men 19-50 years
Protein	55.3% 31g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.86mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	293% 3.8mg	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	191% 762μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	476% 11.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	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	172% 13.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	724% 16.7mg	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	156% 1095mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.64% 24g	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, Shredded Wheat, lightly frosted, spoon-size vs Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 109.9 times more Vitamin E than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 2.2 times more Manganese and 2.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, 10.4 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium, 12.9 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 4.2 times more Carbohydrate and 8.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 27.1 times more Fat, 14.9 times more Saturated Fat, 26.8 times more Omega 6 and 2.7 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.