Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Sunflower Seed Flour	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	112% 3260kcal	137% 3970kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	49.8% 48.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	96% 31g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	42.4% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	661% 859g	130g per day for Men 19-50 years
Sugars	NA	611% 443g	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	137% 52g	68.4% 26g	38g per day for Men 19-50 years
Protein	858% 481g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	1363% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	1420% 18.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	1359% 217mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	1676% 21.8mg	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	555% 2220μg	3843% 15370μg	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	14.4% 13mg	1.1% 1mg	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	NA	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	114% 1140mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	168% 1.5mg	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	828% 66.2mg	2473% 198mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	NA	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	984% 6890mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	483% 7240mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	1487% 164mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 1 kilogram of Sunflower Seed Flour has 1.9 times more Vitamin B1 and 17.8 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 kg of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 13.5 times more Vitamin A, 6.9 times more Vitamin B2, 3 times more Vitamin B3, 2.9 times more Vitamin B6 and 6.9 times more Vitamin B9 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 1 kilogram of Sunflower Seed Flour has 10.4 times more Calcium, 11.3 times more Copper, 6.3 times more Magnesium, 4.1 times more Phosphorus and 9 times more Selenium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 kg of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 3 times more Iron, 2.8 times more Potassium, 241.3 times more Sodium and 3.3 times more Zinc than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.2 times more Omega 6, 2 times more Fiber and 10.8 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 kg of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 3 times more Fat, 22.3 times more Saturated Fat and 2.4 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Energy per one kilogram.
• Both Partially Defatted Sunflower Seed Flour as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in one kilogram.