Comparing Nutrients in 1 kilogram Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	163% 52g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 732g	185% 241g	130g per day for Men 19-50 years
Sugars	62% 45g	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	266% 101g	292% 111g	38g per day for Men 19-50 years
Protein	221% 124g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1100% 9900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1119% 179mg	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	1377% 18mg	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	1785% 7140μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2821% 67.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	238% 214mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	238% 1430IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	357% 3570mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	3613% 289mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1549% 35.6mg	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	510% 3570mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	331% 4970mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1218% 134mg	481% 53mg	11mg per day for Men 19-50 years
Water	1% 37.6g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have more Vitamin A, 12.3 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Vitamin B2, 63.7 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 5.1 times more Calcium, 7.6 times more Iron, 1.7 times more Manganese, 165.7 times more Sodium and 2.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Copper, 3.2 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 3 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 7.5 times more Fat, 3.3 times more Saturated Fat, 15 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.