Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	79.7% 2310kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	222% 288g	130g per day for Men 19-50 years
Sugars	15% 11g	2.8% 2.02g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.63g	g per day for Men 19-50 years
Fiber	116% 44g	46% 17.5g	38g per day for Men 19-50 years
Protein	137% 76.7g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	28% 0.37mg	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	235% 941μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	27.8% 278mg	318% 3179mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	93% 0.84mg	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	189% 15mg	1476% 118mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	232% 5.35mg	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	655% 4584mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.22% 45.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 14 ounces of Roasted Sunflower Seeds have 11.4 times more Vitamin B5, 8.7 times more Vitamin B6, 84.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 7 times more Vitamin B1 and 1.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 14 ounces of Roasted Sunflower Seeds have 8.7 times more Copper, 2.9 times more Magnesium, 1.6 times more Manganese, 6.9 times more Phosphorus, 5.6 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 11.4 times more Calcium and 7.8 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 33.9 times more Fat, 17.7 times more Saturated Fat, 1.4 times more Omega 3, 40.9 times more Omega 6, 5.4 times more Sugars, 2.5 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.