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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	119% 3460kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	665% 864g	185% 241g	130g per day for Men 19-50 years
Sugars	108% 78.2g	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	10.5% 4g	292% 111g	38g per day for Men 19-50 years
Protein	108% 60.7g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	506% 4550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	942% 11.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	985% 13mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	946% 151mg	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	1162% 15mg	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	3025% 12100μg	593% 2370μg	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	15.6% 14mg	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	0% 0mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	3409% 273mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	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	173% 1210mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	33.5% 1140mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	616% 9240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	1032% 114mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.92% 34g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have more Vitamin A, 10.7 times more Vitamin B1, 5.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12, 13 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.

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

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 7.2 times more Iron, 308 times more Sodium and 2.1 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Calcium, 7.6 times more Copper, 5.4 times more Magnesium, 9.5 times more Phosphorus and 7.5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 3.6 times more Carbohydrate and 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 44.5 times more Fat, more Saturated Fat, 27.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.