Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	201% 5840kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	19.3% 3.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	690% 897g	130g per day for Men 19-50 years
Sugars	36% 26g	708% 513g	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	43% 31.3g	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	% 82.5g	g per day for Men 19-50 years
Sucrose	% 25g	% 354g	g per day for Men 19-50 years
Fiber	226% 86g	68.4% 26g	38g per day for Men 19-50 years
Protein	371% 208g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	617% 5550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	1450% 17.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	1667% 21.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	1573% 252mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1590% 20.7mg	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	1853% 7410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2779% 66.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	307% 276mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	252% 1510IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	78% 780mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	329% 2.96mg	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	990% 79.2mg	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	370% 8.5mg	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	943% 6600mg	317% 2220mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	495% 272μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	136% 2040mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	664% 73mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.75% 27.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B5 and 81.8 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 185 times more Vitamin A, 6.1 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin B12, 19.7 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin B1 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 6.1 times more Copper, 7.1 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 1.5 times more Iron, 22.7 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 57.8 times more Fat, 27.7 times more Saturated Fat, 3 times more Omega 3, 70.3 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 4.5 times more Carbohydrate and 19.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.