Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	124% 3590kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.95g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	154% 200g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	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	% 4.1g	% 25g	g per day for Men 19-50 years
Fiber	116% 44g	226% 86g	38g per day for Men 19-50 years
Protein	210% 118g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	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	617% 7.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	380% 60.8mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	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	NA	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	20.7% 3.1mg	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, CREAM OF WHEAT, 1 minute cook time, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	801% 8010mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	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	3719% 298mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	586% 13.5mg	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	239% 1670mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	44.4% 1510mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.1% 114g	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, dry vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin C and 113.5 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry 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, dry vs Sunflower Seeds:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 10.3 times more Calcium and 5.7 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Copper, 7.2 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 4.3 times more Potassium and 3.7 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 35 times more Fat, 15.1 times more Saturated Fat, 28.8 times more Omega 6, 5.1 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 1 kg.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.