Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	80% 2318kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	46.3% 7.88g	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	227% 295g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	132% 96g	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	97% 37g	38g per day for Men 19-50 years
Protein	147% 82.5g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	179% 1615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	226% 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	275% 3.57mg	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	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	447% 10.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	31% 310mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	176% 1.6mg	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	814% 65mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	82.2% 345mg	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	143% 1004mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.91% 33.7g	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, Raisin, Date & Pecan:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, 2.8 times more Vitamin C and 61.7 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 135.7 times more Vitamin A, 2.3 times more Vitamin B2, 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, Raisin, Date & Pecan 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, Raisin, Date & Pecan:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 4.5 times more Copper, 3.7 times more Magnesium, 2.6 times more Phosphorus, 1.7 times more Potassium, 1.7 times more Selenium and 2.3 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 3.1 times more Iron and 27.4 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, 7.2 times more Fat, 5.6 times more Saturated Fat, 11.6 times more Omega 6 and 2.6 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 1.9 times more Omega 3, 3.7 times more Carbohydrate and 9.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have similar amounts of Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.