Comparing Nutrients in 14 ounces HEALTH VALLEY, FIBER 7 Flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.3% 1401kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	70% 91g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	147% 56g	111% 42g	38g per day for Men 19-50 years
Protein	102% 57.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	46.7% 421μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	140% 560μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	351% 8.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	4.85% 4.37mg	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	26% 3.93mg	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

	HEALTH VALLEY, FIBER 7 Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 282mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	126% 10mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	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	185% 1298mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	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

Lets compare vitamin content per 14 ounces of HEALTH VALLEY, FIBER 7 Flakes vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and 3.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.5 times more Vitamin B5, 1.7 times more Vitamin B9, 36.7 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for HEALTH VALLEY, FIBER 7 Flakes vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Manganese and 66.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Copper, 1.7 times more Iron, 3.5 times more Phosphorus, 4.1 times more Selenium and 1.8 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.4 times more Carbohydrate, 6.4 times more Sugars and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 36.4 times more Fat, 27.1 times more Saturated Fat, 2.3 times more Omega 3, 59.6 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.