Comparing Nutrients in 14 ounces Frosted Corn Flakes, MALT-O-MEAL VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53.2% 1544kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	9.83% 1.67g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	73.5% 96g	130g per day for Men 19-50 years
Sugars	215% 156g	15% 11g	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	12.5% 4.76g	116% 44g	38g per day for Men 19-50 years
Protein	30% 17g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	200% 1802μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	400% 4.8mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.44mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	492% 6.4mg	245% 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	320% 1282μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	800% 19.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.6% 77mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	85.3% 512IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	807% 7.26mg	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	575% 46mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	NA	364% 8.37mg	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	26% 183mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	119% 1790mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have more Vitamin A, 11.4 times more Vitamin B1, 5.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12, 13.9 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 290 times more Vitamin E and 13.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparing minerals per 14 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.1 times more Iron and 150.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 15.3 times more Copper, 10.8 times more Magnesium, 25.1 times more Phosphorus, 10.4 times more Potassium, 14.4 times more Selenium and 22 times more Zinc than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 3.7 times more Carbohydrate and 14.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 57.2 times more Fat, 48.8 times more Saturated Fat, 4.9 times more Omega 3, 77.9 times more Omega 6, 9.3 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.