Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	81% 2350kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	201% 261g	130g per day for Men 19-50 years
Sugars	17% 12.3g	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 3.73g	g per day for Men 19-50 years
Fiber	111% 42g	212% 80.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	292% 3.8mg	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	52.6% 210μg	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	4.85% 4.37mg	10.6% 9.53mg	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	961% 144mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	34.5% 345mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	332% 3mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	623% 14.3mg	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	212% 1484mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	637% 350μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Vitamin B2, 11.2 times more Vitamin B5, 4.4 times more Vitamin B9, 40.4 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.1 times more Vitamin B1 and 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cereals ready-to-eat, UNCLE SAM CEREAL:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Copper, 3 times more Phosphorus and 1.3 times more Zinc than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 1.6 times more Magnesium, 1.7 times more Manganese and 68.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cereals ready-to-eat, UNCLE SAM CEREAL contain similar levels of Calcium, Iron, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 4.4 times more Fat, 7.5 times more Saturated Fat, 20.3 times more Omega 6, 2 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 53.1 times more Omega 3, 2.9 times more Carbohydrate and 1.9 times more Fiber than Oil Roasted Sunflower Seed Kernels.