Comparing Nutrients in 1 kilogram Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	690% 897g	154% 200g	130g per day for Men 19-50 years
Sugars	708% 513g	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	43% 31.3g	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	% 82.5g	NA	g per day for Men 19-50 years
Sucrose	% 354g	% 25g	g per day for Men 19-50 years
Fiber	68.4% 26g	226% 86g	38g per day for Men 19-50 years
Protein	103% 57.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	617% 5550μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1450% 17.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1667% 21.7mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1573% 252mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1590% 20.7mg	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	1853% 7410μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2779% 66.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	307% 276mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	252% 1510IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	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	990% 79.2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	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	317% 2220mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	495% 272μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	664% 73mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 185 times more Vitamin A, 6.1 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Sunflower Seeds:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.5 times more Iron, 22.7 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 6.1 times more Copper, 7.1 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 4.5 times more Carbohydrate and 19.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 57.8 times more Fat, 27.7 times more Saturated Fat, 3 times more Omega 3, 70.3 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.