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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1397kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	63% 81.7g	130g per day for Men 19-50 years
Sugars	122% 88.5g	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	100% 38g	120% 45.6g	38g per day for Men 19-50 years
Protein	55.3% 31g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.86mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	293% 3.8mg	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	191% 762μg	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	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	172% 13.7mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	724% 16.7mg	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	156% 1095mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.64% 24g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size 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 Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Toasted Sunflower Seeds:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 8 times more Vitamin B5 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 Toasted Sunflower Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 2 times more Manganese than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 10.6 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 4.2 times more Phosphorus, 1.5 times more Potassium and 1.8 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 4.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 29.9 times more Fat, 19.8 times more Saturated Fat, 1.3 times more Omega 3, 43.5 times more Omega 6 and 2.2 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 Toasted Sunflower Seeds offer comparable quantities of Fiber per 14 ounces.