Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	132% 3840kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	163% 52g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	185% 241g	130g per day for Men 19-50 years
Sugars	352% 255g	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	292% 111g	292% 111g	38g per day for Men 19-50 years
Protein	159% 89g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	519% 4670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	667% 8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	650% 104mg	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	769% 10mg	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	520% 2080μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1292% 31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	278% 250mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	138% 830IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	375% 56.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	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	475% 38mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	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	364% 2550mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	673% 370μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	143% 2140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.68% 62g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch versus 1 kg of Roasted 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, POST GREAT GRAINS Cranberry Almond Crunch vs Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has more Vitamin A, 7.5 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.2 times more Vitamin B6, more Vitamin B12, 17.9 times more Vitamin C and more Vitamin D than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 4.6 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K
• 1 kilogram of Roasted 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, POST GREAT GRAINS Cranberry Almond Crunch vs Roasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 71.3 times more Sodium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.8 times more Calcium, 6.1 times more Copper, 1.4 times more Magnesium, 4.5 times more Phosphorus, 2.8 times more Potassium, 2.1 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Roasted Sunflower Seeds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 3.2 times more Carbohydrate and 9.3 times more Sugars than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.5 times more Energy, 8.4 times more Fat, 6.5 times more Saturated Fat, 20.1 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Roasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per one kilogram.