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

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.3% 1401kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	5.77% 5.6g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	3.24% 1.04g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	63% 81.7g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	147% 56g	120% 45.6g	38g per day for Men 19-50 years
Protein	102% 57.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	140% 560μg	236% 945μg	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	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	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 282mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	126% 10mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	557% 13mg	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	185% 1298mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	137% 75.4μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin B12 and 3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 14 oz.

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

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.2 times more Calcium, 1.5 times more Manganese and 66.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Copper, 2.7 times more Iron, 3.5 times more Phosphorus 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 Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 3.8 times more Carbohydrate and 1.2 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 40.3 times more Fat, 22.8 times more Saturated Fat, 2.3 times more Omega 3 and 65.1 times more Omega 6 than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 14 oz.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.