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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3700kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	5.03% 1.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	690% 897g	158% 206g	130g per day for Men 19-50 years
Sugars	708% 513g	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	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	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	303% 115g	38g per day for Men 19-50 years
Protein	103% 57.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	617% 5550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1450% 17.4mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1667% 21.7mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1573% 252mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.4% 3.17mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1590% 20.7mg	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	1853% 7410μg	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	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	990% 79.2mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	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	317% 2220mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	495% 272μg	NA	55μg per day for Men 19-50 years
Sodium	136% 2040mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	664% 73mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.75% 27.6g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Toasted Sunflower Seeds per 1 kg

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

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has more Vitamin A, 5.4 times more Vitamin B1, 7.6 times more Vitamin B2, 6 times more Vitamin B3, 2.6 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 22.3 times more Vitamin B5 than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 kilogram of Toasted 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, GOLDEN PUFFS vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 68 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.2 times more Calcium, 6.2 times more Copper, 2.8 times more Magnesium, 2.5 times more Manganese, 5.2 times more Phosphorus and 2.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Toasted Sunflower Seeds contain similar levels of Iron per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS has 4.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 63.8 times more Fat, 37 times more Saturated Fat, 4 times more Omega 3, 114 times more Omega 6, 4.4 times more Fiber and 3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS provide inadequate amounts of Omega 3 and Omega 6