Comparing Nutrients in 1 kilogram Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	121% 3500kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	611% 794g	158% 206g	130g per day for Men 19-50 years
Sugars	254% 184g	NA	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	271% 103g	303% 115g	38g per day for Men 19-50 years
Protein	157% 88g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	917% 11mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	762% 9.9mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	879% 141mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1023% 13.3mg	619% 8.05mg	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	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1271% 30.5μg	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	44.7% 6.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 330mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	NA	2038% 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	3681% 295mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	919% 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	473% 3310mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	96% 3270mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	619% 68mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS versus 1 kg of Toasted 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, Blueberry Mini SPOONERS vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS has 3.4 times more Vitamin B1, 3.5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin B12 than Toasted Sunflower Seeds.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS has 4.3 times more Iron and 1.3 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Calcium, 1.8 times more Magnesium, 3.5 times more Phosphorus and 1.5 times more Potassium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS has 3.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 29.6 times more Fat, 14.9 times more Saturated Fat and 2 times more Protein than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Toasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.