Comparing Nutrients in 1 kilogram Sunflower Seeds VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Sunflower Seeds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	201% 5840kcal	122% 3530kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	8.16% 2.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	33.8% 5.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	601% 782g	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	371% 141g	38g per day for Men 19-50 years
Protein	371% 208g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	441% 70.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	147% 7.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	542% 7.05mg	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	353% 1410μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	883% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	46.7% 42mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	78% 780mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	531% 4.8mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1404% 32.3mg	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	467% 3270mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	141% 4800mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	345% 190μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	263% 29mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs HEALTH VALLEY, FIBER 7 Flakes:

• Dried Sunflower Seed Kernels have 2.8 times more Vitamin B1, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 35.5 times more Vitamin E than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 35.3 times more Vitamin A, 1.7 times more Vitamin B2, more Vitamin B12, 3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs HEALTH VALLEY, FIBER 7 Flakes:

• Dried Sunflower Seed Kernels have 3.8 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 1.7 times more Manganese and 22.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 36.5 times more Fat, 17.1 times more Saturated Fat, 1.7 times more Omega 3, 40.2 times more Omega 6 and 1.4 times more Protein than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• While Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 3.9 times more Carbohydrate, 7.6 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.