Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	79.7% 2310kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	40.2% 6.84g	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	245% 319g	130g per day for Men 19-50 years
Sugars	15% 11g	115% 83.3g	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	74% 28g	38g per day for Men 19-50 years
Protein	137% 76.7g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0% 0μg	327% 2941μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	519% 6.75mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	177% 1060IU	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	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	27.8% 278mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	132% 1.2mg	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	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	94% 393mg	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	175% 1226mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	157% 2350mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.3 times more Vitamin B5, 84.2 times more Vitamin E and 1.9 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain more Vitamin A, 12.3 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Calcium, 6.1 times more Copper, 1.3 times more Magnesium, 3.7 times more Phosphorus, 3.2 times more Potassium and 3.8 times more Selenium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 7.9 times more Iron and 197.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 10.8 times more Fat, 4.7 times more Saturated Fat, 19 times more Omega 6, 1.6 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 3.3 times more Carbohydrate and 7.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Omega 3 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.