Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	201% 5840kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	628% 816g	130g per day for Men 19-50 years
Sugars	36% 26g	403% 292g	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	124% 47g	38g per day for Men 19-50 years
Protein	371% 208g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	444% 4000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	569% 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	692% 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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1125% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	106% 127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	78% 780mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	222% 2mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	136% 570mg	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	231% 1620mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	227% 3410mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	145% 16mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, 1.6 times more Vitamin C and 22.5 times more Vitamin E than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 133.3 times more Vitamin A, 2.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST SELECTS Blueberry Morning have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 9 times more Copper, 1.6 times more Iron, 5.7 times more Magnesium, 4.1 times more Phosphorus, 3.3 times more Potassium, 3.2 times more Selenium and 3.1 times more Zinc than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 37.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 9.7 times more Fat, 7.4 times more Saturated Fat, 17 times more Omega 6, 1.8 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While Cereals ready-to-eat, POST SELECTS Blueberry Morning contain 2.4 times more Omega 3, 4.1 times more Carbohydrate and 11.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.