Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	79.7% 2310kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	765% 130g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	264% 343g	130g per day for Men 19-50 years
Sugars	15% 11g	43% 31g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	201% 1806μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	376% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	461% 6mg	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	1201% 4802μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	752% 18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	80.3% 72.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	80% 480IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	0% 0mg	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 ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	27.8% 278mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	107% 0.96mg	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	1353% 108mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	244% 3667mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	410% 45mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 14 ounces of Roasted Sunflower Seeds have more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain more Vitamin A, 10.7 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 13 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 14 ounces of Roasted Sunflower Seeds have 10 times more Calcium, 7.6 times more Copper, 5.4 times more Magnesium, 9.5 times more Phosphorus and 7.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 7.2 times more Iron, 308 times more Sodium and 2.1 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 1.7 times more Energy, 44.5 times more Fat, more Saturated Fat, 27.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 3.6 times more Carbohydrate and 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber