Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	134% 3900kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	672% 873g	176% 229g	130g per day for Men 19-50 years
Sugars	615% 446g	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	60.5% 23g	279% 106g	38g per day for Men 19-50 years
Protein	80.5% 45g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	942% 11.3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	985% 13mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	946% 151mg	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	1162% 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	1515% 6060μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1896% 45.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	202% 1210IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	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 ready-to-eat, MALT-O-MEAL, Apple ZINGS	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	303% 3030mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	2004% 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	3409% 273mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	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	87% 610mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	303% 4540mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1019% 112mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS 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, MALT-O-MEAL, Apple ZINGS vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS has 3.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin B12, 16.5 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1211 times more Vitamin E and 31 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS has 3.5 times more Calcium, 6.4 times more Iron, 151.3 times more Sodium and 2.2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 5.3 times more Magnesium, 18.7 times more Phosphorus and 5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS has 3.8 times more Carbohydrate and 14.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 18.9 times more Fat, 9.7 times more Saturated Fat, 4.6 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.