Comparing Nutrients in 1 kilogram Cereals, WHEATENA, cooked with water, with salt VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	276% 358g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	52.6% 20g	137% 52g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	579% 7.53mg	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	22.5% 90μg	555% 2220μg	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	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.3% 5.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	80% 800mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	1903% 17mg	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	70% 5.6mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	355% 8.17mg	859% 19.8mg	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	85.7% 600mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	159% 2380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	23% 854g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water, with salt VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, WHEATENA, cooked with water, with salt versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, WHEATENA, cooked with water, with salt vs Sunflower Seed Flour:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 289.7 times more Vitamin B1, 12.1 times more Vitamin B2, 13.4 times more Vitamin B3, 157.1 times more Vitamin B5, 39.6 times more Vitamin B6 and 24.7 times more Vitamin B9 than Cereals, WHEATENA, cooked with water, with salt.
• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Cereals, WHEATENA, cooked with water, with salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cereals, WHEATENA, cooked with water, with salt vs Sunflower Seed Flour:

• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt has 79.3 times more Sodium and 11.4 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.4 times more Calcium, 30.1 times more Copper, 11.8 times more Iron, 16.5 times more Magnesium, 2.4 times more Manganese, 11.5 times more Phosphorus, 5.3 times more Selenium and 7.2 times more Zinc than Cereals, WHEATENA, cooked with water, with salt.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 5.5 times more Energy, 3.9 times more Omega 6, 3.1 times more Carbohydrate, 2.6 times more Fiber and 23.7 times more Protein than Cereals, WHEATENA, cooked with water, with salt.
• 1 kilogram of Cereals, WHEATENA, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Cereals, WHEATENA, cooked with water, with salt as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.