Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	80% 2318kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.83% 0.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	15.8% 2.68g	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	250% 325g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	109% 79.4g	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	114% 43.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	278% 3.6mg	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	721% 2885μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	451% 11μg	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	31% 310mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	161% 1.44mg	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	1461% 117mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	94% 397mg	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	155% 1084mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	375% 206μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS per 14 oz

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

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 14 ounces of Sunflower Seeds have 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 40.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 2.1 times more Vitamin B2, 3.2 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 14 ounces of Sunflower Seeds have 2.7 times more Calcium, 4.9 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 5.6 times more Iron and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.6 times more Energy, 26.5 times more Fat, 19.5 times more Saturated Fat, 1.3 times more Omega 3, 34.1 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 4.1 times more Carbohydrate, 7.6 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.