Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 550kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	10.8% 1.83g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	154% 200g	130g per day for Men 19-50 years
Sugars	41% 30g	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	% 0.7g	% 25g	g per day for Men 19-50 years
Fiber	39.5% 15g	226% 86g	38g per day for Men 19-50 years
Protein	35% 19.5g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	75% 300μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	2.67% 0.4mg	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, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	126% 1260mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	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	610% 48.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	103% 2.36mg	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	40% 280mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.4% 865g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 15.3 times more Vitamin B1, 9.6 times more Vitamin B2, 10.2 times more Vitamin B3, 4.7 times more Vitamin B5, 67.3 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and 879.3 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 1.6 times more Calcium and 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40.9 times more Copper, 40.6 times more Magnesium, 8.3 times more Manganese, 23.6 times more Phosphorus, 28 times more Potassium and 20 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 10.6 times more Energy, 139.1 times more Fat, 47.4 times more Saturated Fat, 5.5 times more Omega 3, 126 times more Omega 6, 1.9 times more Carbohydrate, 5.7 times more Fiber and 10.7 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.