Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	201% 5840kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	552% 718g	130g per day for Men 19-50 years
Sugars	36% 26g	6.5% 4.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 3.9g	g per day for Men 19-50 years
Fiber	226% 86g	116% 44g	38g per day for Men 19-50 years
Protein	371% 208g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	69.2% 0.9mg	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	568% 2270μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	78% 780mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	229% 2.06mg	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	656% 52.5mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	594% 13.7mg	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	943% 6600mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	3.12% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Dried Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.8 times more Vitamin B5, 14.9 times more Vitamin B6, more Vitamin C and 95.1 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Dried Sunflower Seed Kernels and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Dried Sunflower Seed Kernels have 8.7 times more Copper, 7.1 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 4 times more Potassium and 3.7 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 11.3 times more Calcium, 6.1 times more Iron and 36.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 36.5 times more Fat, 17.6 times more Saturated Fat, 1.6 times more Omega 3, 39 times more Omega 6, 5.6 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 1 kg.