Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	44.6% 1294kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	40.2% 6.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	245% 319g	130g per day for Men 19-50 years
Sugars	NA	115% 83.3g	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	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	74% 28g	38g per day for Men 19-50 years
Protein	341% 191g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	327% 2941μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	519% 6.75mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	177% 1060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	45.2% 452mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	132% 1.2mg	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	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	94% 393mg	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	175% 1226mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	157% 2350mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, POST, ALPHA-BITS per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 14 ounces of Sunflower Seed Flour have 2.5 times more Vitamin B1 and 8.7 times more Vitamin B5 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 370.5 times more Vitamin A, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 15.4 times more Vitamin C and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 14 ounces of Sunflower Seed Flour have 3.3 times more Calcium, 5.7 times more Copper, 3.5 times more Magnesium, 2.2 times more Phosphorus and 2.8 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 4.5 times more Iron, 4 times more Potassium and 197.3 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Zinc per 14 ounces.
• 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 4.8 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.9 times more Fat, 8 times more Saturated Fat, 38.5 times more Omega 3, 2 times more Omega 6, 2.2 times more Carbohydrate and 1.4 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, POST, ALPHA-BITS offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3