Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals, MALT-O-MEAL, chocolate, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, MALT-O-MEAL, chocolate, dry	12%	2%	86%

Macro Nutrients

	Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Energy	80% 2318kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	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	243% 316g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	91% 66g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	147% 82.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, MALT-O-MEAL, chocolate, dry	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	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	504% 80.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	626% 8.14mg	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	1134% 4536μg	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	54.8% 8.2mg	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, MALT-O-MEAL, chocolate, dry	Recommended Dietary Allowance
Calcium	31% 310mg	149% 1488mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	35% 0.31mg	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	2127% 170mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	28.6% 972mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.72% 26.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals, MALT-O-MEAL, chocolate, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Cereals, MALT-O-MEAL, chocolate, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, MALT-O-MEAL, chocolate, dry:

• 14 ounces of Sunflower Seeds have 2.7 times more Vitamin B5 and 17 times more Vitamin E than Cereals, MALT-O-MEAL, chocolate, dry.
• While 14 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 3.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals, MALT-O-MEAL, chocolate, dry provide similar amounts of Vitamin B1 per 14 ounces.
• Both Dried Sunflower Seed Kernels as well as Cereals, MALT-O-MEAL, chocolate, dry 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, MALT-O-MEAL, chocolate, dry:

• 14 ounces of Sunflower Seeds have 22.8 times more Copper, 9.8 times more Magnesium, 5.3 times more Phosphorus, 2.6 times more Potassium and 5.7 times more Zinc than Cereals, MALT-O-MEAL, chocolate, dry.
• While 14 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 4.8 times more Calcium and 8.2 times more Iron than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.6 times more Energy, 62.8 times more Fat, 14.4 times more Saturated Fat, 3.1 times more Fiber and 2 times more Protein than Cereals, MALT-O-MEAL, chocolate, dry.
• While 14 oz of Cereals, MALT-O-MEAL, chocolate, dry contain 4 times more Carbohydrate and 6.3 times more Sugars than Dried Sunflower Seed Kernels.