Comparing Nutrients in 1 kilogram Cereals, corn grits, white, regular and quick, enriched, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	608% 791g	154% 200g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	36% 26g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	% 25g	g per day for Men 19-50 years
Fiber	121% 46g	226% 86g	38g per day for Men 19-50 years
Protein	137% 76.5g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1059% 12.7mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	1035% 13.5mg	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	428% 1710μg	568% 2270μg	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	0% 0mg	15.6% 14mg	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	14% 2.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	2000% 18mg	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	381% 30.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	848% 19.5mg	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	159% 1110mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.95% 109g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B3, 4.5 times more Vitamin B5, 5.8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 167.5 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, white, regular and quick, enriched, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 60 times more Copper, 1.7 times more Iron, 9 times more Magnesium, 13.4 times more Manganese, 5.9 times more Phosphorus, 4.6 times more Potassium, 3.1 times more Selenium and 6.9 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, corn grits, white, regular and quick, enriched, dry have 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 29.4 times more Fat, 13.1 times more Saturated Fat, 2.1 times more Omega 3, 27.2 times more Omega 6, 4.6 times more Sugars, 1.9 times more Fiber and 2.7 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.