Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	201% 5820kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	50% 16g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	563% 732g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	62% 45g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	266% 101g	38g per day for Men 19-50 years
Protein	345% 193g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	0% 0μg	1100% 9900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1119% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	1377% 18mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2821% 67.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	238% 214mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	238% 1430IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	70% 700mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	430% 3.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	3613% 289mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1549% 35.6mg	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	510% 3570mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	453% 249μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	331% 4970mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	1218% 134mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1% 37.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 kilogram of Roasted Sunflower Seeds has 2.5 times more Vitamin B2, 63.7 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains more Vitamin A, 12.3 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin B12, 15.3 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D
• 1 kilogram of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 1 kilogram of Roasted Sunflower Seeds has 4.7 times more Copper, 3.2 times more Phosphorus, 1.3 times more Potassium and 3.2 times more Selenium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 5.1 times more Calcium, 7.6 times more Iron, 1.7 times more Manganese, 165.7 times more Sodium and 2.5 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 7.5 times more Fat, 3.3 times more Saturated Fat, 15 times more Omega 6 and 1.6 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 1 kg of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contains 3 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS offer comparable quantities of Omega 3 and Fiber per one kilogram.