Comparing Nutrients in 1 kilogram Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Sunflower Seeds	Recommended Dietary Allowance
Energy	161% 4670kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	189% 183g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	87.5% 28g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1008% 16g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	408% 69.3g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	508% 661g	154% 200g	130g per day for Men 19-50 years
Sugars	251% 182g	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	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	% 25g	g per day for Men 19-50 years
Fiber	221% 84g	226% 86g	38g per day for Men 19-50 years
Protein	201% 112g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	37.5% 150μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	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	59.3% 8.9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51% 510mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	505% 40.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	461% 3230mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Sunflower Seeds:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.3 times more Vitamin B1, 35.5 times more Vitamin B2, 41.7 times more Vitamin B3, 11.3 times more Vitamin B5, 44.8 times more Vitamin B6, 15.1 times more Vitamin B9, 4.7 times more Vitamin C and 39.5 times more Vitamin E than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Sunflower Seeds:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 8.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 22.5 times more Copper, 1.3 times more Iron, 8.1 times more Magnesium, 16.3 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium, 44.2 times more Selenium and 12.5 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 26.9 times more Omega 3, 3.3 times more Carbohydrate and 6.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 2.8 times more Fat, 1.6 times more Saturated Fat, 3.3 times more Omega 6 and 1.9 times more Protein than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.