Comparing Nutrients in 1 kilogram Sunflower Seeds VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	201% 5840kcal	130% 3760kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	80% 1.28g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	80.7% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	631% 820g	130g per day for Men 19-50 years
Sugars	36% 26g	210% 152g	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	268% 102g	38g per day for Men 19-50 years
Protein	371% 208g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	861% 7750μg	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	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	1075% 172mg	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	1725% 6900μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2167% 52μg	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	230% 1380IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	78% 780mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	333% 3mg	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	3488% 279mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	240% 1010mg	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	400% 2800mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	99% 3360mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	869% 478μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	313% 4700mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	709% 78mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• Dried Sunflower Seed Kernels have more Vitamin C and 43.4 times more Vitamin E than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 258.3 times more Vitamin A, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 3 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, GRAPE-NUTS Flakes have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs POST, GRAPE-NUTS Flakes:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 6 times more Copper, 3.2 times more Magnesium, 2.4 times more Phosphorus and 1.9 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 5.3 times more Iron, 52.2 times more Sodium and 1.6 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 13.9 times more Fat, 8.9 times more Saturated Fat, 16.8 times more Omega 6 and 2.2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.1 times more Omega 3, 4.1 times more Carbohydrate and 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have similar amounts of Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.