Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Sunflower Seed Flour	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	44.6% 1294kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	242% 315g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	54.3% 20.6g	108% 41g	38g per day for Men 19-50 years
Protein	341% 191g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	302% 3.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	406% 5.28mg	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	220% 881μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	504% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	0% 0mg	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	NA	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	45.2% 452mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	NA	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	328% 26.3mg	1461% 117mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	NA	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	391% 2735mg	188% 1314mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 14 ounces of Sunflower Seed Flour have 2.9 times more Vitamin B1 than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 14 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 3.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B6 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 14 ounces of Sunflower Seed Flour have 3.5 times more Calcium, 4.7 times more Magnesium and 2.1 times more Phosphorus than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 14 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 4.4 times more Iron, 4.9 times more Potassium and 1.4 times more Zinc than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 5.5 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 14 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 2.2 times more Carbohydrate and 2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS offer comparable quantities of Energy per 14 ounces.