Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	80% 2318kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	0.16% 0.12g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	5.22% 2g	38g per day for Men 19-50 years
Protein	147% 82.5g	10.3% 5.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	4.58% 0.06mg	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	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	31% 310mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.4% 375μg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	0.17% 0.004mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	2% 67.5mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 14 ounces of Sunflower Seeds have 21.1 times more Vitamin B1, 12.7 times more Vitamin B2, 14.2 times more Vitamin B3, 15.7 times more Vitamin B5, 89.7 times more Vitamin B6, 13.4 times more Vitamin B9 and 1758.5 times more Vitamin E than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 14 ounces of Sunflower Seeds have 43.9 times more Copper, 1.3 times more Iron, 65 times more Magnesium, 1950 times more Manganese, 41.3 times more Phosphorus, 37.9 times more Potassium, 18.9 times more Selenium and 38.5 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 14 oz of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain 14.3 times more Sodium and 18.4 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 11.7 times more Energy, 245 times more Fat, 135 times more Saturated Fat, 5 times more Omega 3, 223.8 times more Omega 6, 1.9 times more Carbohydrate, 87.3 times more Sugars, 17.2 times more Fiber and 14.2 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 14 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber