Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	84.7% 2457kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	2.95% 0.94g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	234% 304g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Fiber	120% 45.6g	39.7% 15g	38g per day for Men 19-50 years
Protein	122% 68.3g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	41% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	33% 0.43mg	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	236% 945μg	120% 480μg	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% 0mg	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	NA	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	22.6% 226mg	241% 2405mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	91% 0.82mg	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	338% 27mg	1419% 114mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 14 ounces of Toasted Sunflower Seeds have 1.4 times more Vitamin B2, 13.6 times more Vitamin B5, 7.5 times more Vitamin B6 and 2 times more Vitamin B9 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.5 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry provide similar amounts of Vitamin B3 per 14 ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 14 ounces of Toasted Sunflower Seeds have 8.9 times more Copper, 4.8 times more Magnesium, 10.1 times more Phosphorus, 4.1 times more Potassium and 6 times more Zinc than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 10.6 times more Calcium and 4.2 times more Iron than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 37.9 times more Fat, 25 times more Saturated Fat, 50.5 times more Omega 6, 3 times more Fiber and 1.6 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Omega 3 per 14 ounces.