Comparing Nutrients in 1 kilogram Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	13%	2%	85%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.2% 470kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	185% 241g	130g per day for Men 19-50 years
Sugars	30% 21.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	292% 111g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, chocolate, prepared 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	125% 1.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	166% 26.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	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	NA	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	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, MALT-O-MEAL, chocolate, prepared with water, without salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49% 490mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	NA	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	699% 56mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	23% 160mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	481% 53mg	11mg per day for Men 19-50 years
Water	24% 892g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Roasted Sunflower Seeds:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B6, more Vitamin C, 96.7 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt vs Roasted Sunflower Seeds:

• Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt have 1.5 times more Iron and 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 32.3 times more Magnesium, 72.2 times more Phosphorus, 26.6 times more Potassium and 26.5 times more Zinc than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 498 times more Fat, 174 times more Saturated Fat, 2.6 times more Carbohydrate, 1.3 times more Sugars, 27.8 times more Fiber and 14.1 times more Protein than Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, chocolate, prepared 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.