Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	117% 3390kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 807g	176% 229g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	387% 147g	279% 106g	38g per day for Men 19-50 years
Protein	195% 109g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	609% 7.9mg	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	75% 300μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	72.7% 11mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	44% 440mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2004% 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	484% 38.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 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	597% 4180mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 9.9 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C, 33.3 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.4 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, more Copper, 2.7 times more Phosphorus, 9.5 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 3.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 24.9 times more Fat, 16.4 times more Saturated Fat, 1.5 times more Omega 3, 29.3 times more Omega 6, 4.1 times more Sugars and 1.8 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.