Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	81% 2350kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	37.5% 6.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	253% 329g	130g per day for Men 19-50 years
Sugars	17% 12.3g	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	142% 79.6g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	414% 66.3mg	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	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	232% 929μg	330% 1322μg	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	4.85% 4.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	34.5% 345mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Oil Roasted Sunflower Seed Kernels have more Vitamin C, 90.8 times more Vitamin E and 2.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain more Vitamin A, 3.9 times more Vitamin B1, 5 times more Vitamin B2, 4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Oil Roasted Sunflower Seed Kernels have 3.6 times more Calcium, 9 times more Copper, 1.8 times more Magnesium, 4.8 times more Phosphorus, 2.3 times more Potassium and 3.9 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.1 times more Iron, 198.7 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Energy, 10.3 times more Fat, 7.9 times more Saturated Fat, 21.3 times more Omega 6, 2.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 3.6 times more Carbohydrate and 11.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Omega 3 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.