Comparing Nutrients in 14 ounces POST, GRAPE-NUTS Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	61% 79.4g	130g per day for Men 19-50 years
Sugars	83.2% 60.3g	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	107% 40.5g	90% 34g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	342% 3076μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	430% 5.16mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	427% 68.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	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	685% 2739μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	860% 20.6μg	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	91% 548IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.4% 3.2mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	1384% 111mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	159% 1111mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	345% 190μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	124% 1865mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of POST, GRAPE-NUTS Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 258.3 times more Vitamin A, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 43.4 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for POST, GRAPE-NUTS Flakes vs Sunflower Seeds:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 5.3 times more Iron, 52.2 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 6 times more Copper, 3.2 times more Magnesium, 2.4 times more Phosphorus and 1.9 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dried Sunflower Seed Kernels have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2.1 times more Omega 3, 4.1 times more Carbohydrate and 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 13.9 times more Fat, 8.9 times more Saturated Fat, 16.8 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.