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

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	608% 791g	176% 229g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 23.7g	g per day for Men 19-50 years
Fiber	121% 46g	279% 106g	38g per day for Men 19-50 years
Protein	137% 76.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1059% 12.7mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	279% 44.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, corn grits, white, regular and quick, enriched, dry versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 27.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, 173 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 21.8 times more Calcium, 60.1 times more Copper, 1.4 times more Iron, 3.5 times more Magnesium, 14.3 times more Manganese, 10.3 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Selenium and 7.2 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, dry.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 29.3 times more Fat, 20.8 times more Saturated Fat, 2.9 times more Omega 3, 40.4 times more Omega 6, 5.5 times more Sugars, 2.3 times more Fiber and 2.6 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• 1 kilogram of Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3