Comparing Nutrients in 1 kilogram Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3850kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	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	45.6% 0.73g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	131% 22g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	158% 206g	130g per day for Men 19-50 years
Sugars	326% 236g	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	255% 97g	303% 115g	38g per day for Men 19-50 years
Protein	127% 71g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	456% 4100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	592% 7.7mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	568% 91mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	155% 7.75mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	700% 9.1mg	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	1138% 27.3μg	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	122% 730IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	155% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	526% 4.73mg	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	1228% 98mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1076% 24.7mg	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	420% 2940mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	112% 3820mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	NA	55μg per day for Men 19-50 years
Sodium	163% 2450mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	248% 27.3mg	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, wheat and bran, presweetened with nuts and fruits VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has more Vitamin A, 2.1 times more Vitamin B1, 2.7 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 9.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits 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, wheat and bran, presweetened with nuts and fruits vs Toasted Sunflower Seeds:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 1.4 times more Iron and 81.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Calcium, 3.9 times more Copper, 3.9 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Toasted Sunflower Seeds contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 10.1 times more Fat, 7.4 times more Saturated Fat, 16.8 times more Omega 6 and 2.4 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Toasted Sunflower Seeds offer comparable quantities of Omega 3 and Fiber per one kilogram.