Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	44.6% 1294kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	37.5% 6.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	253% 329g	130g per day for Men 19-50 years
Sugars	NA	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	341% 191g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	413% 4.96mg	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	NA	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	330% 1322μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	45.2% 452mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, Post, Waffle Crisp 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, Waffle Crisp 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, Waffle Crisp:

• 14 ounces of Sunflower Seed Flour have 2.5 times more Vitamin B1 than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 370 times more Vitamin A, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Cereals ready-to-eat, Post, Waffle Crisp:

• 14 ounces of Sunflower Seed Flour have 4.8 times more Calcium, 8.6 times more Copper, 4.8 times more Magnesium, 2.9 times more Phosphorus and 2.9 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 1.4 times more Iron, 3.2 times more Potassium, 198.7 times more Sodium and 1.5 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 7.3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3.1 times more Fat, 6.5 times more Saturated Fat, 46.5 times more Omega 3, 1.8 times more Omega 6 and 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, Post, Waffle Crisp offer comparable quantities of Energy and Fiber per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3