Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	4%	7%	89%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Energy	201% 5820kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	32.5% 31.5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	693% 901g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	588% 426g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	345% 193g	69.6% 39g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Vitamin A	0% 0μg	1211% 10900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1217% 14.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	1931% 25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1656% 265mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	117% 5.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	2108% 27.4mg	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	1240% 4960μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2875% 69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	325% 1950IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	84.7% 12.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES	Recommended Dietary Allowance
Calcium	70% 700mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	142% 1.28mg	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	953% 76.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	274% 6.3mg	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	1650% 11550mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	420% 6300mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	545% 60mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES 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, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 kilogram of Roasted Sunflower Seeds has 12 times more Vitamin B5, 20.6 times more Vitamin E and 13.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains more Vitamin A, 13.8 times more Vitamin B1, 10.2 times more Vitamin B2, 3.8 times more Vitamin B3, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 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 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES:

• 1 kilogram of Roasted Sunflower Seeds has 23.3 times more Calcium, 14.3 times more Copper, 8.6 times more Magnesium, 3.3 times more Manganese, 17.2 times more Phosphorus, 11.2 times more Potassium and 8.8 times more Selenium than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 2 times more Iron and 210 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Energy, 15.8 times more Fat, 8.2 times more Saturated Fat, 13.8 times more Omega 3, 129.6 times more Omega 6, 11.1 times more Fiber and 5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES contains 3.7 times more Carbohydrate and 15.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6