Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	201% 5840kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	7.13% 2.28g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	39.7% 6.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	629% 818g	130g per day for Men 19-50 years
Sugars	36% 26g	276% 200g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	287% 109g	38g per day for Men 19-50 years
Protein	371% 208g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	585% 7.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	568% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	700% 9.1mg	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	1818% 7270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1138% 27.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	78% 780mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	404% 3.64mg	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	3681% 295mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	390% 2730mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	945% 520μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	620% 68.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 1 kilogram of Sunflower Seeds has 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 40.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 2.1 times more Vitamin B2, 3.2 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 1 kilogram of Sunflower Seeds has 2.7 times more Calcium, 4.9 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 5.6 times more Iron and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.6 times more Energy, 26.5 times more Fat, 19.5 times more Saturated Fat, 1.3 times more Omega 3, 34.1 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contains 4.1 times more Carbohydrate, 7.6 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.