Comparing Nutrients in 1 kilogram POST Bran Flakes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Energy	113% 3280kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	154% 200g	130g per day for Men 19-50 years
Sugars	257% 186g	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	482% 183g	226% 86g	38g per day for Men 19-50 years
Protein	177% 99g	371% 208g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	832% 7490μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	1668% 6670μg	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	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	3500% 280mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	641% 4490mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.92% 34g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST Bran Flakes have 249.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin C and 45.7 times more Vitamin E than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 kg.

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

• Cereals ready-to-eat, POST Bran Flakes have 5.3 times more Iron and 60 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 3.6 times more Copper, 1.4 times more Magnesium and 1.5 times more Phosphorus than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Dried Sunflower Seed Kernels have similar amounts of Potassium, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST Bran Flakes have 1.5 times more Omega 3, 4 times more Carbohydrate, 7.1 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 24.5 times more Fat, 11.1 times more Saturated Fat, 20.7 times more Omega 6 and 2.1 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.