Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	79.7% 2310kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	2.83% 0.9g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	15.8% 2.68g	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	250% 325g	130g per day for Men 19-50 years
Sugars	15% 11g	109% 79.4g	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	114% 43.3g	38g per day for Men 19-50 years
Protein	137% 76.7g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	225% 36mg	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	278% 3.6mg	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	721% 2885μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	451% 11μg	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	691% 104mg	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	27.8% 278mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	161% 1.44mg	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	1461% 117mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	94% 397mg	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	155% 1084mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	375% 206μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 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, Frosted Mini SPOONERS 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, Frosted Mini SPOONERS:

• 14 ounces of Roasted Sunflower Seeds have 30.3 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 6.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B9 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 2.4 times more Calcium, 5 times more Copper, 1.3 times more Magnesium, 4.2 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 7.8 times more Iron and 1.3 times more Zinc 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, 25.7 times more Fat, 22.9 times more Saturated Fat, 1.5 times more Omega 3, 48.6 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 3.4 times more Carbohydrate and 7.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS offer comparable quantities of Fiber per 14 ounces.