Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	201% 5820kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	545% 709g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	241% 175g	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	295% 112g	38g per day for Men 19-50 years
Protein	345% 193g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	531% 85mg	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	615% 8mg	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	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	70% 700mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	400% 3.6mg	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	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	399% 2790mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	103% 3490mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	582% 320μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	227% 25mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch 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, POST GREAT GRAINS Banana Nut Crunch:

• 1 kilogram of Roasted Sunflower Seeds has 15.9 times more Vitamin E than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains more Vitamin A, 5.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Calcium, 5.1 times more Copper, 1.3 times more Magnesium, 4.1 times more Phosphorus, 2.4 times more Potassium, 2.5 times more Selenium and 2.1 times more Zinc than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains 7.4 times more Iron and 79.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Energy, 5.7 times more Fat, 4.7 times more Saturated Fat, 10.9 times more Omega 6 and 2 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contains 6.1 times more Omega 3, 2.9 times more Carbohydrate and 6.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch offer comparable quantities of Fiber per one kilogram.