Comparing Nutrients in 1 kilogram Cereals ready-to-eat, granola, homemade VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Energy	169% 4890kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	251% 243g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	124% 39.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	423% 72g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 539g	154% 200g	130g per day for Men 19-50 years
Sugars	273% 198g	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	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	% 25g	g per day for Men 19-50 years
Fiber	234% 89g	226% 86g	38g per day for Men 19-50 years
Protein	244% 137g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	457% 5.5mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	285% 3.7mg	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	210% 840μg	568% 2270μg	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	13.3% 12mg	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	740% 111mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Sunflower Seeds	Recommended Dietary Allowance
Calcium	76% 760mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	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	494% 39.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1737% 40mg	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	616% 4310mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	379% 41.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.58% 58.4g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, granola, homemade vs Sunflower Seeds:

• Cereals ready-to-eat, granola, homemade have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.2 times more Vitamin E than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin C per 1 kg.
• Both Cereals ready-to-eat, granola, homemade as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, granola, homemade vs Sunflower Seeds:

• Cereals ready-to-eat, granola, homemade have 2 times more Manganese and 2.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus and 2.1 times more Selenium than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Calcium, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, granola, homemade have 10.2 times more Omega 3, 2.7 times more Carbohydrate and 7.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 3.2 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 1 kg.
• Both Cereals ready-to-eat, granola, homemade as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.