Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	79.7% 2310kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	17% 2.86g	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	246% 319g	130g per day for Men 19-50 years
Sugars	15% 11g	48.5% 35g	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	136% 51.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	79.5% 44.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	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	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	214% 34.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	69.2% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	263% 3.4mg	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	342% 1369μg	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	0.44% 0.4mg	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	27.8% 278mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	150% 1.35mg	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	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	558% 13mg	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	265% 1853mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	74.7% 8.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.38% 14g	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, GRAPE-NUTS Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B2, 8.1 times more Vitamin B5, 14 times more Vitamin C, 42.1 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 6.1 times more Vitamin B1 and 1.5 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Calcium, 5.4 times more Copper, 2.5 times more Phosphorus, 2.1 times more Potassium, 8.7 times more Selenium and 2.6 times more Zinc than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 7.4 times more Iron, 1.5 times more Manganese and 155 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, GRAPE-NUTS Cereal have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 27.5 times more Fat, 15.4 times more Saturated Fat, 45.5 times more Omega 6 and 1.7 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 3.3 times more Carbohydrate and 3.2 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, GRAPE-NUTS Cereal have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.