Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	201% 5840kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	28% 9g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	638% 830g	130g per day for Men 19-50 years
Sugars	36% 26g	479% 347g	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	116% 44g	38g per day for Men 19-50 years
Protein	371% 208g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	1042% 12.5mg	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	833% 3330μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	78% 780mg	24% 240mg	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	1125% 90mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	171% 720mg	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	339% 2370mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	682% 75mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Dried Sunflower Seed Kernels have more Vitamin C and 87.9 times more Vitamin E than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 246.7 times more Vitamin A, 3.9 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 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, Waffle Crisp have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cereals ready-to-eat, Post, Waffle Crisp:

• Dried Sunflower Seed Kernels have 3.3 times more Calcium, 9 times more Copper, 4.5 times more Magnesium, 2.8 times more Phosphorus, 3 times more Potassium and 2.7 times more Selenium than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.7 times more Iron, 66.2 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 1.5 times more Energy, 10.3 times more Fat, 5 times more Saturated Fat, 14.4 times more Omega 6, 2 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 1.6 times more Omega 3, 4.2 times more Carbohydrate and 13.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.