Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, dry VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3420kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	55% 9.33g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	578% 752g	154% 200g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	250% 95g	226% 86g	38g per day for Men 19-50 years
Protein	200% 112g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	1035% 13.5mg	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	195% 780μg	568% 2270μg	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	15.6% 14mg	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	87.3% 13mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	509% 4.6mg	2000% 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	424% 34mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	290% 1220mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1391% 32mg	848% 19.5mg	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	541% 3790mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.68% 99g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, dry vs Sunflower Seeds:

• Cereals, whole wheat hot natural cereal, dry have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 1.7 times more Vitamin B3, 3.4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and 26.8 times more Vitamin E than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Cereals, whole wheat hot natural cereal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, dry vs Sunflower Seeds:

• Cereals, whole wheat hot natural cereal, dry have 1.6 times more Manganese and 1.3 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 2.7 times more Magnesium, 1.7 times more Phosphorus, 1.7 times more Potassium and 1.9 times more Zinc than Cereals, whole wheat hot natural cereal, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, whole wheat hot natural cereal, dry have 1.3 times more Omega 3 and 3.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 25.7 times more Fat, 14.9 times more Saturated Fat, 24.7 times more Omega 6, 6.2 times more Sugars and 1.9 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 kg.
• Both Cereals, whole wheat hot natural cereal, dry as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.