Comparing Nutrients in 1 kilogram Sunflower Seeds VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Sunflower Seeds	POST Bran Flakes	Recommended Dietary Allowance
Energy	201% 5840kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	619% 805g	130g per day for Men 19-50 years
Sugars	36% 26g	257% 186g	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	482% 183g	38g per day for Men 19-50 years
Protein	371% 208g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	1044% 167mg	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	1308% 17mg	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	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	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	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	POST Bran Flakes	Recommended Dietary Allowance
Calcium	78% 780mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	556% 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	656% 52.5mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	545% 2290mg	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs POST Bran Flakes:

• 1 kilogram of Sunflower Seeds has 45.7 times more Vitamin E than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 249.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and POST Bran Flakes provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs POST Bran Flakes:

• 1 kilogram of Sunflower Seeds has 1.8 times more Calcium, 3.6 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.2 times more Potassium than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 5.3 times more Iron and 60 times more Sodium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and POST Bran Flakes contain similar levels of Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 1.8 times more Energy, 24.5 times more Fat, 11.1 times more Saturated Fat, 20.7 times more Omega 6 and 2.1 times more Protein than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 1.5 times more Omega 3, 4 times more Carbohydrate, 7.1 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.