Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	80% 2318kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	70.5% 12g	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	216% 281g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	96% 69.5g	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	117% 44.5g	38g per day for Men 19-50 years
Protein	147% 82.5g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	167% 1500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	211% 33.7mg	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	244% 3.18mg	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	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 270IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	43.4% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	31% 310mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	159% 1.43mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	93% 389mg	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	158% 1107mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	40.7% 1385mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.6% 22.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1, 1.7 times more Vitamin B6, 14 times more Vitamin C and 21.4 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 126 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 5 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium and 2 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 5.3 times more Iron and 26.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 5.8 times more Fat, 4.1 times more Saturated Fat, 7.6 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 7 times more Omega 3, 3.5 times more Carbohydrate, 6.7 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.