Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, COCOA PEBBLES VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	137% 3970kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	42.3% 41g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	113% 36g	163% 52g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	659% 857g	185% 241g	130g per day for Men 19-50 years
Sugars	494% 358g	37.7% 27.3g	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	42% 16g	292% 111g	38g per day for Men 19-50 years
Protein	85.7% 48g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	862% 7760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1075% 172mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	618% 8.04mg	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	863% 3450μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2167% 52μg	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	460% 2760IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.67% 1.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	2033% 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	775% 62mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 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	136% 950mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	396% 5940mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	473% 52mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, COCOA PEBBLES vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have more Vitamin A, 12.3 times more Vitamin B1, 6.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin C, 200.8 times more Vitamin E and 2.1 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, COCOA PEBBLES vs Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 1.6 times more Iron and 198 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 6.1 times more Copper, 4.2 times more Magnesium, 12.2 times more Phosphorus, 4.4 times more Potassium and 5.7 times more Selenium than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, COCOA PEBBLES have 3.6 times more Carbohydrate and 13.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 12.1 times more Fat, 1.4 times more Saturated Fat, 4.6 times more Omega 3, 385.7 times more Omega 6, 6.9 times more Fiber and 4 times more Protein than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.