Comparing Nutrients in 1 kilogram Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.4% 650kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	185% 241g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	37.7% 27.3g	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	292% 111g	38g per day for Men 19-50 years
Protein	22% 12.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	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	86% 1.03mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	618% 8.04mg	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	67.5% 270μg	593% 2370μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1% 10mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2033% 18.3mg	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	71.3% 5.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	917% 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	20% 140mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	23% 844g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B2, 9.2 times more Vitamin B3, 171.7 times more Vitamin B5, 23 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C, 1305 times more Vitamin E and more Vitamin K than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt vs Roasted Sunflower Seeds:

• Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have 70.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 70 times more Calcium, more Copper, 6.7 times more Iron, 25.8 times more Magnesium, 57 times more Manganese, 82.5 times more Phosphorus, 38.6 times more Potassium, 29.4 times more Selenium and 37.8 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 9 times more Energy, 127.7 times more Fat, 87 times more Saturated Fat, more Omega 3, 252.2 times more Omega 6, 1.7 times more Carbohydrate, 30.3 times more Sugars, 15.9 times more Fiber and 15.7 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• Both Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.