Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	130% 3780kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 743g	158% 206g	130g per day for Men 19-50 years
Sugars	332% 241g	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	245% 93g	303% 115g	38g per day for Men 19-50 years
Protein	141% 79g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	452% 4070μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	583% 7mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	615% 8mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	569% 91mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	692% 9mg	619% 8.05mg	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	455% 1820μg	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1125% 27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	122% 730IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	39% 390mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	2038% 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	2050% 164mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	919% 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	361% 2530mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	111% 3780mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	553% 304μg	NA	55μg per day for Men 19-50 years
Sodium	165% 2470mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	482% 53mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan versus 1 kg of Toasted 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, Raisin, Date & Pecan vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B9 than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has 2.4 times more Iron and 82.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Calcium, 4.6 times more Copper, 1.5 times more Magnesium, 4.6 times more Phosphorus, 1.3 times more Potassium and 2.4 times more Zinc than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan has 1.5 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 8 times more Fat, 7.4 times more Saturated Fat, 18.8 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Toasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.