Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	80% 2318kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	34% 44.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	0.38% 0.28g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.28g	g per day for Men 19-50 years
Fiber	90% 34g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	147% 82.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	10% 0.13mg	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	225% 901μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	31% 310mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	18.5% 0.17mg	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	260% 21mg	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	39% 0.9mg	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	374% 2619mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.27% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Dried Sunflower Seed Kernels have 26.9 times more Vitamin B1, 16.1 times more Vitamin B2, 9.9 times more Vitamin B3, 5.9 times more Vitamin B5, 40.8 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and 1172.3 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt:

• Dried Sunflower Seed Kernels have 42.9 times more Copper, 40.6 times more Magnesium, 8.6 times more Manganese, 24.4 times more Phosphorus, 28 times more Potassium and 19.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• While Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt contain 1.6 times more Calcium and 18.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 10.4 times more Energy, 122.5 times more Fat, 42 times more Saturated Fat, 6.7 times more Omega 3, 114.7 times more Omega 6, 1.8 times more Carbohydrate, 37.4 times more Sugars, 21.5 times more Fiber and 12.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Glucose and Sucrose in 14 oz.