Comparing Nutrients in 14 ounces Sunflower Seeds VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	80% 2318kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	21.8% 3.7g	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	230% 298g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	2.3% 1.67g	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	99% 37.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, whole wheat hot natural cereal, 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	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	119% 1.55mg	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	77.4% 310μg	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	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	31% 310mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	202% 1.8mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	115% 484mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	552% 12.7mg	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	215% 1504mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	510% 281μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.06% 39.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cereals, whole wheat hot natural cereal, dry:

• Dried Sunflower Seed Kernels have 3.7 times more Vitamin B1, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 3.4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 26.8 times more Vitamin E than Cereals, whole wheat hot natural cereal, dry.
• While Cereals, whole wheat hot natural cereal, dry contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, whole wheat hot natural cereal, dry have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cereals, whole wheat hot natural cereal, dry:

• Dried Sunflower Seed Kernels have 2 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Cereals, whole wheat hot natural cereal, dry.
• While Cereals, whole wheat hot natural cereal, dry contain 1.6 times more Manganese and 1.3 times more Selenium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 25.7 times more Fat, 14.9 times more Saturated Fat, 24.7 times more Omega 6, 6.2 times more Sugars and 1.9 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• While Cereals, whole wheat hot natural cereal, dry contain 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals, whole wheat hot natural cereal, dry have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.