Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	176% 229g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	13% 5g	279% 106g	38g per day for Men 19-50 years
Protein	26% 14.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	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	58.3% 0.7mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	42.5% 170μg	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	1.33% 0.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	89% 890mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	2004% 18mg	0.9mg per day for Men 19-50 years
Fluoride	23.7% 946μg	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	499% 40mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	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	23% 160mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	86% 1290mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt 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, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.6 times more Vitamin B1, 10 times more Vitamin B2, 7.1 times more Vitamin B3, 96.4 times more Vitamin B5, 52.8 times more Vitamin B6, 13.8 times more Vitamin B9, 1816.5 times more Vitamin E and 31 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt 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, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt has 43 times more Sodium and 56.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 44 times more Copper, 25.4 times more Magnesium, 2080 times more Manganese, 71.2 times more Phosphorus, 28.4 times more Potassium, 27.9 times more Selenium and 40.1 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium and Iron per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 11.8 times more Energy, 244.3 times more Fat, 214.2 times more Saturated Fat, 6.8 times more Omega 3, 332.1 times more Omega 6, 2.1 times more Carbohydrate, 103.7 times more Sugars, 21.2 times more Fiber and 13.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber