Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	201% 5820kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	552% 718g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	6.5% 4.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	292% 111g	116% 44g	38g per day for Men 19-50 years
Protein	345% 193g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	69.2% 0.9mg	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	593% 2370μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	70% 700mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	229% 2.06mg	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	475% 38mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	594% 13.7mg	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	1650% 11550mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.12% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.4 times more Vitamin B5, 8.9 times more Vitamin B6, more Vitamin C, 70.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 7.2 times more Vitamin B1 and 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.9 times more Copper, 2.8 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 5.3 times more Potassium and 3.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 12.6 times more Calcium, 8.4 times more Iron and 109.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 35.3 times more Fat, 20.6 times more Saturated Fat, 1.9 times more Omega 3, 55.5 times more Omega 6, 5.8 times more Sugars, 2.5 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 1 kg.