Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	147% 4250kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	676% 11g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	179% 30.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	603% 783g	185% 241g	130g per day for Men 19-50 years
Sugars	453% 329g	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	132% 50g	292% 111g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	553% 4980μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1042% 12.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1085% 14mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1042% 167mg	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	1277% 16.6mg	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	1668% 6670μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	222% 200mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	333% 3330mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	2033% 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	3750% 300mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	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	357% 2500mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	46% 1570mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1136% 125mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS VS Roasted Sunflower Seeds per 1 kg

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

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS has more Vitamin A, 11.8 times more Vitamin B1, 5.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin B12, 14.3 times more Vitamin C and more Vitamin D than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 60.7 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Vitamin K
• 1 kilogram of 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, MALT-O-MEAL, CINNAMON TOASTERS vs Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS has 4.8 times more Calcium, 7.9 times more Iron, 157.7 times more Sodium and 2.4 times more Zinc than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 13.8 times more Copper, 4.8 times more Magnesium, 4.6 times more Phosphorus, 5.4 times more Potassium and 3.1 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS has 15.7 times more Omega 3, 3.3 times more Carbohydrate and 12 times more Sugars than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.4 times more Energy, 4.1 times more Fat, 2.8 times more Saturated Fat, 10.8 times more Omega 6, 2.2 times more Fiber and 5.8 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.