Comparing Nutrients in 1 kilogram POST Bran Flakes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	POST Bran Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	113% 3280kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	276% 358g	130g per day for Men 19-50 years
Sugars	257% 186g	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	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	482% 183g	137% 52g	38g per day for Men 19-50 years
Protein	177% 99g	858% 481g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	832% 7490μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	579% 7.53mg	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	555% 2220μg	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	0% 0mg	14.4% 13mg	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	51.3% 7.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	44% 440mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	1903% 17mg	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	3500% 280mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	NA	859% 19.8mg	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	641% 4490mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of POST Bran Flakes versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of POST Bran Flakes vs Sunflower Seed Flour:

• 1 kilogram of POST Bran Flakes has 374.5 times more Vitamin A, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.5 times more Vitamin B1 than Cereals ready-to-eat, POST Bran Flakes.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for POST Bran Flakes vs Sunflower Seed Flour:

• 1 kilogram of POST Bran Flakes has 4.2 times more Iron, 8 times more Potassium and 180 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.6 times more Calcium, 3.4 times more Copper, 1.5 times more Magnesium and 1.5 times more Phosphorus than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Sunflower Seed Flour contain similar levels of Selenium and Zinc per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST Bran Flakes has 1.3 times more Fat, 43.5 times more Omega 3, 1.3 times more Omega 6, 2.2 times more Carbohydrate and 3.5 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 4.9 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Sunflower Seed Flour offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3