Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	80% 2318kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	1.96% 0.33g	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	263% 342g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	188% 136g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	147% 82.5g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	367% 3306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	460% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	479% 6.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	459% 73.5mg	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	565% 7.34mg	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	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	919% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	31% 310mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	61.7% 0.56mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	15% 63.5mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	141% 2108mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	201% 22mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Dried Sunflower Seed Kernels have 270.5 times more Vitamin E than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 277.7 times more Vitamin A, 4.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 15.9 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Vitamin B1 per 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Dried Sunflower Seed Kernels have 4.1 times more Calcium, 12.9 times more Copper, 20.3 times more Magnesium, 9.3 times more Phosphorus, 9 times more Potassium and 5.2 times more Selenium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.3 times more Iron and 59 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, FRUITY PEBBLES have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 12.8 times more Fat, 1.2 times more Saturated Fat, 3.8 times more Omega 3, 274.4 times more Omega 6, 10.8 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 4.3 times more Carbohydrate and 13.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.