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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 732g	176% 229g	130g per day for Men 19-50 years
Sugars	62% 45g	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	266% 101g	279% 106g	38g per day for Men 19-50 years
Protein	221% 124g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1119% 179mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1377% 18mg	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	1785% 7140μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	357% 3570mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	271% 1140mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1549% 35.6mg	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	510% 3570mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	453% 249μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	331% 4970mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1218% 134mg	474% 52mg	11mg per day for Men 19-50 years
Water	1% 37.6g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 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 ready-to-eat, GENERAL MILLS, CHEERIOS vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has more Vitamin A, 4.1 times more Vitamin B1, 4.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.5 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.8 times more Vitamin B2, 88.6 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

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

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 4.1 times more Calcium, 6.8 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium, 165.7 times more Sodium and 2.6 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.7 times more Copper, 3.2 times more Phosphorus and 3.1 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS has 3.2 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 7.8 times more Fat, 4.4 times more Saturated Fat, 15.6 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 Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per one kilogram.