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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	81% 2350kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0% 0g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	799% 136g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	264% 343g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oil 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	106% 1.27mg	374% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	376% 60mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	34.5% 345mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	1353% 108mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	244% 3667mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	410% 45mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil 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 Oil 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 Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 14 ounces of Oil 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, 3.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin B12, 16.5 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil 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 Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 14 ounces of Oil Roasted Sunflower Seeds have 12.4 times more Calcium, 7.5 times more Copper, 5.3 times more Magnesium, 9.4 times more Phosphorus and 4.2 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 6.4 times more Iron, 308 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• 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 Oil Roasted Sunflower Seeds have 1.7 times more Energy, 45.8 times more Fat, more Saturated Fat, 26.5 times more Fiber and 3.3 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 3.8 times more Carbohydrate and 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber